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17 Oct

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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...

17 Oct

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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...

16 Oct

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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*...

16 Oct

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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM-UP (4 MIN CAP) 2 ROUNDS 100m Jog 10 Jumping Air Squats 10 Alt. Tall Plank Shoulder Taps :30 Down Dog SPECIFIC WARM-UP (5 MIN CAP) 1 ROUND (W/LIGHT-MOD KB) 5/5 Single Arm KB Front Rack Squats 5/5 Moose Antlers* 5/5 Single Arm KB Push Press 5 Cat/Cows 5/5...

16 Oct

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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)Start off with 2:00 of Run, Row, or Bike just to get the blood flow going. 3 ROUNDS (1st Round w/PVC Pipe) 5 Inchworms 5 Behind the...

16 Oct

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PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 FOR TIME 50 Sit-ups 25 Burpees (rest remainder) STATION 2 Recovery Bike @ Moderate Pace STATION 3 FOR TIME 50 Burpees 25 Sit-ups (rest remainder) STATION 4 Recovery Bike @ Moderate Pace...

16 Oct

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PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Start off with 2:00 of Run, Row, or Bike just to get the blood flow going. 3 ROUNDS (1st Round w/PVC Pipe) 5 Inchworms 5 Behind the Neck Snatch Grip Presses 5 Behind the Neck Snatch Grip Presses in Quarter Squat 5 Sots...

16 Oct

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PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 - 10 Ring Rows + MAX Jumping Jacks MIN 2 - 10 Air Squats + MAX Alt. V-upsWorkoutMetcon (Time)FOR TIME 200m Farmer Carry (53/35) into...

15 Oct

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 400m Bike/Row/Ski (Switch Machines each Round) 100m DB KB Farmers Carry (Moderate Weight) (53/35) 20 x Russian Swing (53/35) 10 x Burpees...

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