Today’s Workout

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS :30 Box Step-ups → :30 Box Jumps w/slow Step-down → :30 Fast Box Jumps :30 Tuck-ups → :30 Alt. V-ups → :30 Deadbug :30 DBL DB OH Hold → :30 Alt. DB Strict Press → :30 DB Push-upsStrengthPush Press...

PSKC CrossFit - CrossFitView Public WhiteboardSkillHang Power Clean (5-5-5-5-5)Work up to a heavy set of 5.MetconMetcon (Time)For Time with a Partner; Run together, Split the Reps: 800 meter Run 50 Hang Power Cleans (115/75 lb) 600 meter Run 30 Hang Power Cleans (155/105 lb) 400 meter Run 10 Hang Power Cleans...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5:00 8 SA DB DL/Arm (Feet outside DBs) :30 Filly Hold/Arm * 8 Up-Downs 16 Alt Prisoner Step-Ups ** *Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch **Prisoner Step-Up: Hands behind head, chest...

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 Max Cal Row STATION 2 AMRAP 1 Up/Down 1 Jump Squat STATION 3 AMRAP 4 Sit-ups 4 Hollow Rocks...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with hard effort.B. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 5:00 8 SA DB DL/Arm (Feet outside DBs) :30 Filly Hold/Arm * 8 Up-Downs 16 Alt Prisoner Step-Ups ** *Filly Hold: 1 KB in Front Rack, 1...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 8 RKBS 6 Goblet Reverse Lunges 2/2 SA KB Thruster Athletes can keep out their KB’s and run through the below Squat prep! 10 Groiners 10 Cossack Squats 10 Kang Squats (with KB in Goblet Position) 5 Tempo Goblet Squats (28X1)StrengthBack Squat...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (3:00 CAP) 10 Air Squats 14 Alt. Lunges 16 Hollow Rocks Immediately into … 2 ROUNDS (4:00 CAP) 10 Jumping Air Squats 200m Run 10 Alt. Step-Ups "WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 20 Jumping Air Squats 400m Run 20 Alt. Step-Ups...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2-3 ROUNDS (8 min CAP) 10 PVC Pass Thrus 10 Plate Strict Press 25ft Waiter Walk R* 25ft Waiter Walk L 10 Alt Groiners 20 Plank Shoulder Taps** 2 Wall Walks *Waiter Walk = Plate balancing in the palm of the hand, with that arm extended...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.2 at max effort. Do not double up workouts...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 25 Jumping Jacks 25 Mountain Climbers 25 Lateral Jumps over DB -into- 2 ROUNDS 10 Alt. DB Press 10 Alt. DB Bent Over Rows 10 DBL DB Swings 10 DB BurpeesStrengthBench Press (10-10-10-10)10-10-10-10 Bench Press* *Sets must be unbroken.WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 9 MINUTES 8...

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