PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 3 (one working at a time) 30min AMRAP - TEAMS OF 3 (one working at a time) 10 X dball over shoulder (100/60) 20 x bench press (155/105) 30 x cals ski 20 x dball 40 x bench 60 x ski 30 x...
PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsPull-ups (Accumulate 50 x strict pull-ups.)Break the pull-ups into as many sets as you need to reach 50. This isn't for time - this is for strength.WeightliftingGun Show (5 rounds of 1:00 w/ 1:00 r )Grab 2 x light KBs...
PSKC CrossFit - NC COMPETEView Public Whiteboard...
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 AMRAP 7 Box Jumps 7 Russian KB Swing STATION 2 Run 400m then.. Max Push-ups STATION 3 EMOM 15 Slam Balls...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds of… 10 RKBS → 10 KB Swings (focus on lockout overhead) :30 Mountain Climbers + :30 Plank → 10 Sit-Ups 10 Step Ups→5 Box JumpsWorkoutMetcon (Time)2 ROUNDS FOR TIME 21-15-9 Kettlebell Swing Sit-Ups Box Jumps -16:00 Hard Cap-...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES: :30 Bike 8/8 SA DB Strict Press —> Push Press 6 Push-ups —> 6 Up-Downs —> 6 Burpees 4 Pike to Cobras * *Pike to cobra -- start in plank position on hands, send hips up and back, press...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS INCREASING EFFORT EA. ROUND 200m Row 7 Up Down Broad Jumps 7 Jumping Squats 7/7 DB Upright Row 7/7 DB Hang Power Snatch :20 Walking Rest **10 MIN CAP**WorkoutMetcon (No Measure)E2MOM x 20 MINUTES MIN 1 & 2 - Row 500/400m MIN 3 & 4...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)1 Round: 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Push-ups 15 Air Squats STATION 2 AMRAP 10 Pull Ups/Ring Rows 20 Mountain Climbers STATION 3 AMRAP 10 Ground 2 OH 30 Russian Twists STATION 4 AMRAP 10 OH Lunges 40 Double/Single Unders...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 3RM Front Squat. In GPP, DB Thrusters are (50/35).B. 60:00 GPPWarm-upWarm-up (No Measure)2 ROUNDS :30 Inchworms :30 Cossack Squats :30 Bootstrappers -THEN- AMRAP X 5 MINUTES (WITH BARBELL) 10/10...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round: 3:00 Stations 1:00 Rest b/t Stations STATION 1 1:30 Cal Row 1:30 Burpees STATION 2 AMRAP 8 Mountain Climbers 8 DB Deadlifts 8 DB Push Press STATION 3 1:30 Cal Row 1:30 Burpees STATION 4 AMRAP 8 Mountain Climbers 8 DB Deadlifts 8 DB Push Press...