PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 20 Single-Unders 10 KB Deadlifts :20 Hollow hold 20 Fast Singles 7 KB Sumo DL High Pull 20 Hollow Flutter Kicks 20 Slow Singles Then… :20 of Double Under attemptsWorkoutMetcon (Time)FOR TIME 50-40-30-20-10 Russian KBS Sit-Ups Double Unders -14:00 Time Cap-...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS 10 Air Squats → 10 BW Lunges → 10 DB FR Lunge → 10 DB OH Lunge 10 Scap Pull-ups → 10 Ring Rows → 5/5 SA Ring Row → 10 Jumping Pull-ups 10 Shoulder Taps in Plank →...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds for QUALITY… 1:00 Bike (60% effort → 70% effort) 5 Double DB Suitcase DL 5 Double DB Bicep Curls 5 Double DB Strict Press 10 Scap Push-Ups Then grab a slightly heavier set of DBs and complete...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Box Jumps :30 Plank STATION 2 1:00 Wall Ball :30 Tuck Hold STATION 3 1:00 Alt. DB Snatch :30 Plank STATION 4 1:00 Jump Rope :30 Tuck Hold...
PSKC CrossFit - NC COMPETEView Public Whiteboard...
PSKC CrossFit - CrossFitView Public WhiteboardRecovery WorkoutMetcon (No Measure)EMOM x 10 MINUTES MIN 1 -- AMRAP of 4 KB Cleans + 4 Plate Sit ups MIN 2 -- 100 m Sprint -Rest 3:00- EMOM x 10 MINUTES MIN 1 -- AMRAP of 4 Plate Ground to OH + 4...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)https://youtu.be/BRdmNPZxwHo For time (50 min cap) 2001 M Row/Ski 11 Burpee pull ups 11 Power Cleans 135/95 11 Box umps 11 Front Squats 11 Toes to Bar 11 S2 OH 11 Strict Pull ups 11 OH Swings (53/35) 11 Bear complex 2001 m Row/Ski No weightlifting...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)TABATA (:20 ON/ :10 OFF) MOVEMENT 1 - Alt. Box Step-Overs MOVEMENT 2 - Up-Downs MOVEMENT 3 - Push-Ups (on or off knees) MOVEMENT 4 - Jumping Alt. LungesWorkoutMetcon (AMRAP - Reps)EMOM x 16 MINUTES MIN 1 - :40 Max Box Jump Overs MIN...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (4 Rounds for reps)4 SETS 2:00 Max Cal Row 1:00 Max Plank Hold 1:00 Max Push Press Moderate Weight -1:00 Rest b/t Sets-Score is combined reps for both cals and push press....
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6:00 MINUTES… MIN 1: 50’ Straight Leg Bear Crawl + Plank w/ remainder of time MIN 2: :45 Single Unders* *After two rounds advance up to Double UndersStrengthDeadlift (5-5-5-5-5)5-5-5-5-5 Deadlift -1:30 Rest b/t Sets-Workout"BLACK WIDOW" (Time)FOR TIME 40-30-20-10 Up-Down 80-60-40-20 Double Unders 3-3-3-3 Deadlift (185/135) -10:00 Hard Cap-...