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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)FOR TIME 1 Mile Run 2K Row/Ski 1 Mile Run In memory of Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 30 Mountain Climbers 20 Lateral Jumps Over the Bar 10 Burpees Into… 2 ROUNDS 10 Deadlifts 8/8 Elbow Punches 6 FR Lunges 4 Front SquatsStrengthMetcon (Weight)EVERY 1:30 FOR 6 SETS* 1 Paused Clean Deadlift** 2 High Hang Power Clean *Increase weight each set. Keep weight moderate. **Pause for :02...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.B. 60:00 GPPWarm-upWarm-up (No Measure)FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5 Sit-Ups (knees out; butterfly) 5 Med. Ball Squats 5 Sit-Ups (straight-legged) 5 Med. Ball Push Press to target 5 Cal. Bike Sprint (60+ RPM!)WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 7 MINUTES 12 Sit-Ups 9 Wall Balls 7 Cal. Bike -3:00 Rest- AMRAP...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)5 RFT 3 Cleans (225/155) 200M Sprint 20 KB Snatches (53/35) 10ea. arm *2 MIN REST* U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)PARTNER WARM-UP 3-4 SETS EACH P1 —> Bike for Cals (increase pace every time on the bike) P2 —> DB Complex* Deadlift SA DB Swing Muscle Clean Press FS Thruster (10:00 Cap)Extended Warm-upTurkish Get Up (Build to Quality Weight )FOR QUALITY 14 DB Turkish Get-Ups (Light)* *Alternate arms each rep....

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