10 Sep Tuesday
PSKC CrossFit - NC60View Public WhiteboardPartner StrengthBench Press (1x3)I. ON A 12:00 RUNNING CLOCK...
Today’s Workout
10 Sep Tuesday
PSKC CrossFit - CrossFitView Public WhiteboardMore WeightliftingBench PresWork up to a heavy doubleMetconMetcon (AMRAP - Reps)ON A 15:00 RUNNING CLOCK//Teams of 3 Max Rounds of Cindy + Max Cals on Bike or Ski 1 Round of Cindy is...
09 Sep Monday
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20 Mountain Climbers 10 Lunges 20 Jumping Jacks 10 Air SquatsStrengthFront Squat (2x4)ON A 15:00 RUNNING CLOCK...
09 Sep Monday
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (5 Rounds for time)5 SETS 25 Cal Row 15 TTB 25 Box Jumps (24/20) 15 HSPU -Rest 1:00 b/t Sets- *Take the row at a 70-80% pace. Reps on the gymnastics movements should be something you can perform unbroken.B. 60:00 GPPWarm-upWarm-up (No Measure)Graduated...
09 Sep PUSH
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (5 Rounds for time)EVERY 4:00 FOR 5 SETS 200m Run 10 V-Ups 10 Hang Squat Cleans 10 Burpees...
09 Sep Monday
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 8 Cal. Row 6/6 Single Arm KB Suitcase DL 6/6 Single Arm Ring RowsWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 4-8-12-16...
09 Sep Monday
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 DBL DB Ground to OH STATION 2 Burpee over DB STATION 3 Box Step-Ups STATION 4 Cal Bike...
09 Sep Get After it!
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 200M Run 20 Walking Lunges ( 10 each side) 10 KB Snatches (5 each side) 2 Bar Muscle up OR 5 S Ring DipsMore WeightliftingFront Squat...
08 Sep Sunday – REST DAY
PSKC CrossFit - NC COMPETEView Public Whiteboard...
08 Sep Sunday
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10/10 Single Arm DB Strict Press 10 Alt. Step-Overs (w/o weight) 100m JogWorkoutMetcon (Time)FOR TIME* 21-15-12-9-6 Dumbbell Strict Press 10-10-10-10-10 DB Box Step-Overs *After every full round, 100m Sprint. -12:00 Hard Cap-Optional FinisherWarm-up (No Measure)2-3 SETS 16 Seesaw DB Bent Over Rows 16 Plank Alt. DB Slides 16...
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