PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 20 Jumping Jacks 20 Mountain Climbers 7 Up-Downs -into- 1 ROUNDS 10/8 Cal Row 10 Scap Pull-ups 10 Kip Swings 10 Knees to ChestStrengthDeadlift (4-4-4-4*)4-4-4-4* Segmented Tempo Deadlifts *Pause for :02 below the knee, :02 above the knee, and :02 at mid-thigh.WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 5 Inchworms 7 Single KB Sumo Deadlifts 7 Ring Rows 7 Plate G2OH 15 Plate HopsSkillWarm-up (No Measure)ON A 8:00 RUNNING CLOCK...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Row @conversational pace → :30 Row @moderate pace 10 DB Strict Press → 10 DB Push Press 10 Alt. Step-Overs → 5 Box Jump OversWorkoutMetcon (Distance)EMOM x 18 MINUTES MIN 1 - :45 Row* MIN 2 - 15 DB Push...
PSKC CrossFit - CrossFitView Public WhiteboardStrengthMetcon (Weight)ON A 12:00 RUNNING CLOCK...
PSKC CrossFit - CrossFitDon't take your democracy for granted - go vote even if it's not a Presidential election year.View Public WhiteboardWeightliftingDeadlift (work up to a heavy single)MetconMetcon (No Measure)14:00 EMOM odd: 7 x deadlift 275/185 even: 14 x wallball 20/14...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Foam Roll During Intro! 2 ROUNDS 5 Tempo Air Squats (3311) 5 Tempo Back Squats (empty bar- 3311) :20 Hollow Hold :20 Superman Hold :15-:20 Active Hollow Bar Hang 8/8 Plate OH Split Squats Into… 2 ROUNDS 5 Heels Elevated Squats (3311) 5 Toes Elevated Squats (3311) 5 Kip Swings 10...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10 Plate Deadlifts 10 Plate Curls 10 Plate Front Squats 10 Plate PressesStrengthMetcon (Weight)3 SETS 20 DBL DB Hammer Curls 15 DB Bent Over Rows 10 Elevated Ring Rows -Rest 1:30 b/t Sets-WorkoutMetcon (3 Rounds for reps)TABATA 8 SETS, :20 WORK / :10 REST TABATA 1...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with hard effort.B. 60:00 GPPWarm-upWarm-up (No Measure)Foam Roll During Intro! 2 ROUNDS 5 Tempo Air Squats (3311) 5 Tempo Back Squats (empty bar- 3311) :20 Hollow Hold :20 Superman Hold :15-:20 Active Hollow Bar Hang 8/8 Plate...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)PARTNER WARM-UP (TEAMS OF 2) 200m Partner Slam Ball Run (partners can switch carrying the slam ball any way) 1 ROUND EACH* P1: 10 Burpees w/Jump over the Slam Ball P2: Alt. Bodyweight Reverse Lunges *P1 is the pacer. When they finish their...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 2: One person can be working on the Erg, other can be working on the movement. Reps are total per team 6-12-18-24-30-36-42-48-54-60 Cals on the Rower KB Swings (Russian) Then… 60-54-48-42-36-30-24-18-12-6 Cals on the Skierg PushupsSplit the reps however you want as a team. Each...