PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit the Open workout at max effort.B. 60:00 GPPWarm-upWarm-up (No Measure)3 QUICK ROUNDS -- Keep this sub 4:00 12 Jumping Jacks 4 DB Push Press (one step below workout load) 8 Air Squats 12 Double UndersWorkoutCrossfit Games...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 6 MINUTES 200m Row 5 Inchworms 10 Bootstrappers 10 LungesPartner WorkoutMetcon (Time)IN TEAMS OF 2...
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 1:30 Max Air Squats 1:30 Max Plank STATION 2 1:30 Max Push-ups 1:30 Max Squat Hold STATION 3 1:30 Max Lunges 1:30 Max Tuck Hold...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (No Measure)3 Rounds 2:00 per Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 DU/Single 1:00 Hollow Hold STATION 2 1:00 Max Cal Ski 1:00 Plate Hold Overhead (25/15) STATION 3 1:00 Max Cal Bike 1:00 Wall Sit STATION 4 1:00 Max Cal Row 1:00 Plank...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Play a Game!Partner WorkoutMetcon (No Measure)IN TEAMS OF 2...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS 7 Cal Bike 7 Push-ups 7 Double DB Burpees 7/7 Single Arm DB Bent Over Row *DB’s go away and we start teaching that Bench Press!StrengthBench Press (6-6-6-6-6)6-6-6-6-6 Tempo Bench Press (31X1)WorkoutMetcon (5 Rounds for reps)EVERY 2:00 FOR 5 SETS 12/10 Cal Bike MAX...
PSKC CrossFit - NC COMPETEView Public Whiteboard...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM-UP 2 ROUNDS FOR TIME (4 MIN CAP) 1:00 Bike (Moderate Pace) 12 Alt. Step-Overs (practice the pivot on top of the box!) 10 Sit-ups 8 Push-ups SPECIFIC WARM-UP (3 MIN CAP) 1 ROUND 8 DB Deadlifts (Light-Moderate) 6 Box Jump Overs 8 V-ups (or tuck-ups w/bent...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time: 3 Rounds 15 x Hang Clean & Jerk (95/65) 5 x HSPU - Rest 2:00 - 2 rounds: 10 x HC + Jerk (135/95) 10 x HSPU - Rest 2:00 - 1 Round 5 x HC + Jerk (155/105) 15 x HSPU *Goal is Strict HSPU throughout*...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 FOR TIME 50 Sit-ups 25 Burpees (rest remainder) STATION 2 Recovery Bike @ Moderate Pace STATION 3 FOR TIME 50 Burpees 25 Sit-ups (rest remainder) STATION 4 Recovery Bike @ Moderate Pace...