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)2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell! 1 set of each, starting with: 15 Banded...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS (8:00 CAP)* 10 Scap Push-ups → 10 Push-ups :30 OH Plate Hold 10 Up-Downs → 5 Burpees :30 HS Hold or Wall Walk HoldStrengthMetcon (Weight)EMOM x 8 MINUTES MIN 1 - 5 Bench Press* MIN 2 - :45 Plank Hold *Start light and...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 4 DBL DB Sumo Deadlifts + 4 DBL DB Sumo Deadlift High Pull 8 Alt. Step-Overs (no weight) 4/4 Moose Antlers :30 Tuck Hold 2:00 Rest … explain the DBL DB Snatch before the next round of the warm-up 1 ROUND 8 DBL...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Monday:// For TIME- 40 Min Cap - Choose: 10,000/8,000 meter bike or 8,000/6,000 meter Row On minutes : 0.00, 5:00, and so on - Complete and split reps of the following couplet: -50 Dubz or Singles (do not double or triple) -20 Cal Ski **Jump right...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 DB Ground to OH 10 Sit-ups STATION 2 EMOM 10 Burpees STATION 3 AMRAP 10 DB Front Rack Lunges 10 Mountain Climbers STATION 4 EMOM 10 Burpees...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Row Specific Warm-up then...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.3 at max effort. Do not double up workouts...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 200m Run or 1:00 Bike 15 Banded Pull-aparts 10 Banded High Pulls 10 Banded Strict PressStrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 4 Thrusters* MIN 2 - 5-7 Pull-ups or Ring Rows *Increase weight every other round. Work up to...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (Time)FOR TIME 100 Double Unders/Singles 800m Run 60 Sit-ups 40 KB Swing (70/53) 20 Burpees 100 Double Unders/Singles...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS :20 Bike (EZ → Mod → Hard) 4/4 DB Bent Over Row 6 DB Hang to Overhead 16 Plank Alt. Shoulder TapsWorkoutMetcon (AMRAP - Reps)AMRAP x 14 MINUTES* Max Cal. Bike *Every 2:00 including 3-2-1 go, perform...