PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 5 Slam Ball Deadlifts + 5 Slam Ball G2OH 5/5 Single Arm Ring Row 5 Scap Push-Ups + 5 Knee Push-UpsWorkoutMetcon (Time)FOR TIME 3-6-9-12-15-18-21 Slam Ball Ring Row Push-Up *12:00 Hard Cap...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)2 SETS (EZ Pace) 5 Burpees 30 Double Unders Then… With an empty barbell or PVC Pipe...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 1RM Clean & Jerk.B. 60:00 GPPWarm-upWarm-up (No Measure)3:00 Bike Then...
PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetWeightliftingFront Squat (heavy set of 4)...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)TEAM OF 3: 100-80-60-40-20 - Cal Ski - S2O (95/65) - Burpees 40 Minute Time cap **if you get time capped, add the remaining reps onto time...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Metcon "The Seven", Partner Style **Each Partner must complete 7 Rounds, consisting of 7 reps of each movement. 7 RFT: 14 HSPU 14 Thrusters (135/95) 14 T2B 14 Deadlift (245/165) 14 Burpees 14 Russian KB Swings (70/53) 14 Pullups 45 Minute Cap. "The Seven" is in memory of seven US Central...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Partner 7’s for 7 7 RFT 7 x T2B/K2C 7 x Cal’s on Machine 7 x Dbl KB/DB Thruster 7 x Pull Ups/Ring Rows 7 x Dbl KB/DB Deadlift 700m (This can be split) 7 x Burpees Both Partners complete all reps, except run. 1 works/1 Rests 40...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)4 RFT: 10 OH KB Swings 20 Double Unders - 20 OH KB Swings 20 Double Unders - 30 OH KB Swings 20 Double Unders - Rest 2 Minutes...
PSKC CrossFit - UNLOADEDView Public Whiteboard...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP20 250 Row 5 x KB Snatch (53/35) [ Each Arm ] 250 Ski 5 x KB Snatch (53/35) [ Each Arm ]WeightliftingHang Clean (Work up to a heavy set of 5.)...