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Today’s Workout

30 Oct

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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)FOR TIME (6:00 CAP) 50 Single Unders 20 Box Step-overs 50 Single Unders 10/10 Single Leg DB Deadlift 50 Single Unders 20 DBL Hammer CurlsStrengthDeadlift (3-3-3-3-3-3)EVERY :45 FOR 6 SETS 3 Deadlifts* *Increase weight every other round. Keep weight moderate-heavy.WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x...

30 Oct

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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 1:00 Row @24 strokes/minute 10 Bodyweight Romanian Deadlifts* :30 DBL KB Front Rack Hold 1 ROUND 1:00 Row @28 strokes/minute 10 DBL KB RDLs** :30 DBL KB Front Rack CarryWorkoutMetcon (Time)4 ROUNDS FOR TIME 500m Row 15 DBL KB RDL 50m DBL KB Front Rack Carry -18:00...

29 Oct

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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS (8:00 CAP)* 10 Scap Push-ups → 10 Push-ups :30 OH Plate Hold 10 Up-Downs → 5 Burpees :30 HS Hold or Wall Walk HoldStrengthMetcon (Weight)EMOM x 8 MINUTES MIN 1 - 5 Bench Press* MIN 2 - :45 Plank Hold *Start light and...

29 Oct

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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)2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell! 1 set of each, starting with: 15 Banded...

29 Oct

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PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 Max Meter Row STATION 2 Box Step-Ups STATION 3 Max Meter Row STATION 4 Box Step-Ups...

29 Oct

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PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 4 DBL DB Sumo Deadlifts + 4 DBL DB Sumo Deadlift High Pull 8 Alt. Step-Overs (no weight) 4/4 Moose Antlers :30 Tuck Hold 2:00 Rest … explain the DBL DB Snatch before the next round of the warm-up 1 ROUND 8 DBL...

29 Oct

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PSKC CrossFit - CrossFitView Public WhiteboardSKILLPull-ups (5x3)-work on pull up progressions and stringing together - they are coming up in the Open!MetconMetcon (Time)METCON: 5 Rounds: 15 Box Jump Overs 400 Meter Run 10 Pullups...

28 Oct

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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 200m Run or 1:00 Bike 15 Banded Pull-aparts 10 Banded High Pulls 10 Banded Strict PressStrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 4 Thrusters* MIN 2 - 5-7 Pull-ups or Ring Rows *Increase weight every other round. Work up to...

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