PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20 Double Unders 12 Alt. Lunge w/ PVC Pass 6 OHS (:02 descent and :02 pause in bottom) :15 Wide Grip Hang (from pull-up bar)StrengthPower Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)EVERY 1:30 FOR...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES* 30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts 10 Shoulder Press 30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts 6 Push-upsStrengthPush Press (5-5-5-5-5-5-5-5-5-5)EMOM x 10 MINUTES 5...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (6 min. cap) 50m Skip 50m Jog 8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry* 50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed)WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 12 MINUTES 200m Run 100m DBL...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)30 min amrap 400m run 30 cal bike 30 cal row Today we take away the load, and we get the heart rate up and we sweat!! Go at a pace you can keep up. Try and...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGCrossFit Games Open 14.5 and 16.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2-3 SETS FOR QUALITY 200m Jog 10 Alt Single Leg Good Mornings (with light DB) :10 Hollow Hold 10 DB Thrusters (:01 pause at top) :10 Hollow Hold 10 Up-Down + Box Tall Step-Up (Jump in rounds 2 and 3)SkillMetcon (No Measure)EMOM x 8...
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 :20 Plank Hold STATION 2 AMRAP 10 Up-Downs :20 Plank Hold STATION 3 AMRAP 10 Sit-ups :20 Plank Hold STATION 4 AMRAP 10 Push-ups :20 Plank Hold...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (7 MINUTE CAP) 200m Run 20 Hollow Body Flutter Kicks 12 KB DL 6/6 KB BORStrengthDeadlift (5-5-5-5-5-5-5-5-5-5)EMOM x 10 MINUTES 5 Deadlifts* *Increase weight every other round. Keep weight light-moderate.WorkoutMetcon (Time)FOR TIME 800m Run 21 Deadlifts (135/95) 400m Run 15 Deadlifts (155/105) 200m Run 9 Deadlifts (185/135)...
PSKC CrossFit - PUSHView Public WhiteboardExtended Warm-upWarm-up (No Measure)2 ROUNDS 5 Burpees 10 Air Squats 5/5 DB Sumo Deadlift 10 Medicine Ball Push Press (throw to a target) 5/5 DB Push Press (focusing on an aggressive punch up, locking out the elbow, arm by the ear)WorkoutMetcon (2 Rounds for time)2...
PSKC CrossFit - NC COMPETEView Public Whiteboard...