Today’s Workout

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Work - Hit GPP Hard!B. 60:00 GPPWarm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP X 4 MINUTES 6 Push-ups 8 Kipping Swings 10 Air Squats -THEN- SPECIFIC WARM-UP AMRAP X 6 MINUTES :30 Barbell Press to Overhead Hold :30 Slow Elbow Punches :30 Squat Hold (No Barbell...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)Tabata Bike Intervals (8 rounds, 4:00 total) :20 Bike/ :10 Rest Immediately into… 2 ROUNDS 5 DB Deadlifts 5 DB Front Squats 5 DB Shoulder PressWorkoutMetcon (No Measure)EMOM x 14 MINUTES MIN 1 - 5 DB Squat Clean Thrusters MIN 2 - 10/8 Cal. Bike...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)30 min AMRAP Teams of 3 Station 1- 100m dball carries 100/60 Station 2- max reps bear complex 135/95 Station 3- 150/100 cal row/ski Once cals are achieved, station 3 becomes rest Score is total number of reps achieved on stations 1 and...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 4/4 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 rounds) 5 Up-Downs 20 Alt. Shoulder Taps 5 Inch Worms + Tempo Push Up (21x1)* *:02 descent, :01 pause at the bottom, fast up and :01 pause at...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Weight)Skill – Rope Climb Take some time to work on your rope climb If you have rope climbs, go legless Then… 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 bench press 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 barbell curl Choose weight wisely Not for time FOR GLORY Log bench weightMetcon (Time)Burner- For time 25 burpee Pull-Ups...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 10 MINUTES 1:30 Bike (Moderate Pace) :30 Tuck Hold :30 Arch Hold 8/8 Single Arm DB Thruster (Light/Moderate)WorkoutMetcon (4 Rounds for reps)4 SETS NOT FOR TIME 3/3 DB Turkish Get-Up* 15 DB Bent Over Row (2121) 25 Weighted Sit-ups (Athlete Choice)** Max Unbroken Strict...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (INCREASING EFFORT) :40 Run, Row, Bike 10 WB Box Step-overs 10 Wall Ball Deadlifts 10 Wall Ball ThrustersStrengthBack Squat (5-5-5-5-5-5-5-5-5-5)EMOM x 10 MINUTES 5 Back Squats* *Increase weight every other round. Keep weight light-moderate.WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 12 MINUTES 12...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Max Burpees STATION 2 Max Wall Sit (if break, rest as needed and go back to hold) STATION 3 Max Meter Row STATION 4 Max Push-up Plank (if break, rest as needed and go back to hold)...

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