PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (5 MINUTE CAP) 10 Alt. V-ups 10 Good Mornings 10 RKBS 10 Step-ups/oversStrengthDeadlift (4-4-4-4-4-4-4-4-4-4)EMOM x 10 MINUTES 4 Deadlifts* *Increase weight every other round. Keep weight moderate.WorkoutMetcon (Time)5 ROUNDS FOR TIME 15 Deadlifts (115/75) 15 Sit-ups 10 Box Jump-Overs (24/20)...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS FOR TIME (5 MINUTE CAP) ROUND 1: :30 Row (Arms only) 5/5 Single Arm Ring Rows 10 Tempo Air Squats (33x1)* ROUND 2: :30 Row (Legs only) 5/5 Single Arm Ring Rows 10 Air Squats ROUND 3: :30 Row (Arms & Legs) 10 Ring Rows 10 Jumping SquatsWorkoutMetcon...
PSKC CrossFit - CrossFitView Public WhiteboardClean and Jerk (1x1)Work up to a heavyMetcon (Time)9-7-5-3-1 Clean and Jerks (155/105, 175/115, 185/135, 205/145, 225/155) 15 Box Jumps AFTER every set...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 1:00 Plank Hold then...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 2:00 Max Cal Bike 1:00 Max Push-ups STATION 2 2:00 Max Cal Bike 1:00 Max Box Jumps/Step Ups STATION 3 2:00 Max Cal Bike 1:00 Max Jump Rope...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS Increasing Effort on Bike in Round 2...
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)2 ROUNDS Increasing Effort on Bike in Round 2...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (7 MINUTE CAP) 100m Run → 100m Run → 100m Run 10 Scap Push-ups → 10 T-Push-ups → 10 Divebomb Push-ups 10 DB Hammer Curls → 10 High Pulls → 10 Curl to PressStrengthBench Press (6-4-2-6-4-2)6-4-2-6-4-2 Bench Press* *Increase weight every...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 12 Alt. Reverse Lunges → 12 Alt. KB Goblet Reverse Lunges 10 KB Top ½ Deadlift* → 10 Russian KBS 8 Scap Push-Ups → 8 Knee Push-UpsWorkoutMetcon (No Measure)EMOM x 15 MINUTES MIN 1 - Max KB Goblet Alt. Reverse...
PSKC CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)Double Under PracticeMetcon (Time)3 RFT 90 Double Unders 30 KB Snatches (53/35) *15 r/lMetcon (AMRAP - Rounds)Extra Work: 5 Minute Plank Hold 20 sec front, 20 sec side plank, 20 sec other side No rest, continue through plank cycle for 5 rounds...