Today’s Workout

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (7 MINUTE CAP) 100m Run → 100m Run → 100m Run 10 Scap Push-ups → 10 T-Push-ups → 10 Divebomb Push-ups 10 DB Hammer Curls → 10 High Pulls → 10 Curl to PressStrengthBench Press (6-4-2-6-4-2)6-4-2-6-4-2 Bench Press* *Increase weight every...

PSKC CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)Double Under PracticeMetcon (Time)3 RFT 90 Double Unders 30 KB Snatches (53/35) *15 r/lMetcon (AMRAP - Rounds)Extra Work: 5 Minute Plank Hold 20 sec front, 20 sec side plank, 20 sec other side No rest, continue through plank cycle for 5 rounds...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 20 Jumping Jacks (try to clap overhead and behind the back) 5 Jumping ¼ Squats 10 Glute Bridge-Ups 5 Jumping ½ Squats 5 Up-DownsWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 12 MINUTES 10 DB Deadlifts 15 Sit-Ups 10 DB Hang Power Cleans 15 Up-Downs...

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)3-4 ROUNDS...

PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (Time)FOR TIME 20 Front Squats 40 Sit-ups* 40 Plate OH Step-Back Lunges (25/15) 15 Front Squats - Heavier 30 Sit-ups 30 Plate OH Step-Back Lunges 10 Front Squats Heavier 20 Sit-ups 20 Plate OH Step-Back Lunges 10 Front Squats - Heavier *GHD Sit-ups Optional **For the Plate OH Lunges, Plate must...

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 Max DB Power Clean STATION 2 Max Burpee Over DB STATION 3 Max DB Front Squat STATION 4 Max Mountain Climbers...

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