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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 6 MINUTES 200m Row 5 Inchworms 10 Bootstrappers 10 LungesPartner WorkoutMetcon (Time)IN TEAMS OF 2...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max WB Ground to Overhead STATION 2 Max Up-Downs STATION 3 Max Box Step-ups STATION 4 Max Cal Row...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 9 MINUTES MIN 1 -- :45 Lunge → Mountain Climber → Jumping Jacks MIN 2 -- :45 Box Step-up → Box Jump → Box Jump Over MIN 3 --:45 Hollow Body HoldStrengthBack Squat (3-3-3-3-3-3-3-3)EMOM x 8 MINUTES 3 Back Squats* *Increase...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (No Measure)3 Rounds 2:00 per Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 DU/Single 1:00 Hollow Hold STATION 2 1:00 Max Cal Ski 1:00 Plate Hold Overhead (25/15) STATION 3 1:00 Max Cal Bike 1:00 Wall Sit STATION 4 1:00 Max Cal Row 1:00 Plank...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM-UP 2 ROUNDS FOR TIME (4 MIN CAP) 1:00 Bike (Moderate Pace) 12 Alt. Step-Overs (practice the pivot on top of the box!) 10 Sit-ups 8 Push-ups SPECIFIC WARM-UP (3 MIN CAP) 1 ROUND 8 DB Deadlifts (Light-Moderate) 6 Box Jump Overs 8 V-ups (or tuck-ups w/bent...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:30 Max Air Squats 1:30 Max Plank STATION 2 1:30 Max Push-ups 1:30 Max Squat Hold STATION 3 1:30 Max Lunges 1:30 Max Tuck Hold...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS 7 Cal Bike 7 Push-ups 7 Double DB Burpees 7/7 Single Arm DB Bent Over Row *DB’s go away and we start teaching that Bench Press!StrengthBench Press (6-6-6-6-6)6-6-6-6-6 Tempo Bench Press (31X1)WorkoutMetcon (5 Rounds for reps)EVERY 2:00 FOR 5 SETS 12/10 Cal Bike MAX...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time: 3 Rounds 15 x Hang Clean & Jerk (95/65) 5 x HSPU - Rest 2:00 - 2 rounds: 10 x HC + Jerk (135/95) 10 x HSPU - Rest 2:00 - 1 Round 5 x HC + Jerk (155/105) 15 x HSPU *Goal is Strict HSPU throughout*...

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