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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...

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 DB Push Press STATION 2 Max Lunges STATION 3 Max DB Clean STATION 4 Max Air Squats...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 5 Inch Worms (no Push-Up) 5 Push-Up to Pike 10 Alt Groiners 10 Alt Samson Lunges 10 Arm Circles (building in height as you go) 10 Arm Haulers :20- :30 Hollow Hold Then grab a light-moderate set of DBs: 2 ROUNDS 20 Plank Shoulder Taps 5/5 SA...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20 Single Unders 5 Burpees 5 Step-Overs 5 Strict PressStrengthShoulder Press (5-5-5-5-5*)5-5-5-5-5* Tempo Strict Press (31X1) *Complete 12 Overhead Tricep Extensions after each set.WorkoutMetcon (3 Rounds for time)3 SETS 50 Double Unders 15 Push Press (95/65) 10 Burpee Box Jump Over (24/20) 200m Run -1:00...

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