26 Sep Thursday – REST DAY
PSKC CrossFit - NC COMPETEView Public Whiteboard...
Today’s Workout
26 Sep Thursday
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS INCREASING EFFORT EACH ROUND 200m Run 10 Alt Sampson Lunge Stretch 10 Up-Down 8/8 DB Strict High Pulls 8/8 DB Hang Power Clean :20 Rest **10 MIN CAP**Extended Warm-upPower Clean (8x2)EMOM x 8 MINUTES 2 TNG Power Cleans* *Build to a heavy double in sets...
26 Sep Thursday
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES (moderate intensity) 10 Boot Strappers 8/8 Leg Swings (Forward and Back) 6 Burpees into...
25 Sep Wednesday
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10 Wall Ball FS -- 8 Wall Ball Thrusters -- 6 Wall Balls 10 Empty BB Sumo DL -- 8 High Pulls -- 6 SDHL 10 Step-ups -- 8 Box Jump w/ Step-down -- 6 Fast Box Jumps 10 Empty...
25 Sep MAX OUT HANG CLEAN
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Clean (1 RM)MetconMetcon (AMRAP - Rounds and Reps)AMRAP15 400M Run 10 Front Rack Reverse Lunges (95/65)|(65/45) 10 Hangs Cleans 400M Run 9 Front Rack Reverse Lunges 9 HC 400M Run 8 Front Rack Reverse Lunges 8 HC 400M Run 7 Front Rack Reverse Lunges 7 HC 6, 5, 4, 3, 2, 1…....
25 Sep Wednesday
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP...
25 Sep Wednesday
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Team 1k Row!! In teams of 2...
25 Sep Get Your Pump On
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (Time)FOR TIME 21-15-9 DB Strict Press Ring Rows Run 200m 21-15-9 DB Strict Press Ring Rows -18:00 Hard Cap-...
25 Sep Wednesday
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 8 Slam Balls :30 Row 8 Sit-Ups :30 Row 8 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 8 Air Squats (at normal tempo)WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 12 Slam Balls 12 Sit-Ups 12 Air...
25 Sep Wednesday
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 100m Row 10 Plate G2OH STATION 2 AMRAP 10 Box Jumps 10 Plate Push Press STATION 3 AMRAP 100m Row 10 Plate G2OH STATION 4 AMRAP 10 Box Jumps 10 Plate Push Press...
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