PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3:00 Bike/Row Into… 3 ROUNDS 5/5 KB Single Leg RDLs 5 Russian KB Swings 5/5 Single Arm KB Push Press 5 Slam Balls 5/5 Alt. LungesSkillWarm-up (No Measure)E2MOM x 12 MINUTES MIN 1 & 2 - 3/3 Turkish Get-Up* MIN 3 & 4 - Muscle-Up Practice/Attempts or...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)EMOM X 6 MINUTES MIN 1 - :30 Russian KBS → :30 American KBS MIN 2 - :45 Moderate Pace Bike → :45 Fast Pace Bike MIN 3 - :30 Tempo Air Squats (3331)* → :30 Tempo Goblet Squats (3331) *:03 descent,...
PSKC CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Partner Warm UP : (Partner A. will complete the first movement, then Partner 2 will go. Both athletes must complete all reps of each): 3 Rounds: 6 heavy wall balls 4 push-ups 2 thrusters(warm up with weight that will be used)MetconMetcon (Time)METCON: 3...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 15 Up-Downs then...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 10 MINUTES 10/8 Calories on the Bike (Increasing effort) 5 Inch Worms 8 Arm Haulers 8 Scap Pull-ups 8 Bootstrappers 8 Sots Presses (PVC) Into… 2 ROUNDS* 5 Behind the Neck Snatch Press 5/5 Alt. Cossack Squats (Back Rack optional) 5 Hang Muscle Snatches 5 Snatch Balance *First round...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)FOR TIME (6:00 CAP) 50 Single Unders 20 Box Step-overs 50 Single Unders 10/10 Single Leg DB Deadlift 50 Single Unders 20 DBL Hammer CurlsStrengthDeadlift (3-3-3-3-3-3)EVERY :45 FOR 6 SETS 3 Deadlifts* *Increase weight every other round. Keep weight moderate-heavy.WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 10 MINUTES 10/8 Calories on the Bike (Increasing effort) 5 Inch Worms 8 Arm Haulers 8 Scap Pull-ups 8 Bootstrappers 8 Sots Presses (PVC) Into… 2 ROUNDS* 5 Behind the Neck...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 1:00 Row @24 strokes/minute 10 Bodyweight Romanian Deadlifts* :30 DBL KB Front Rack Hold 1 ROUND 1:00 Row @28 strokes/minute 10 DBL KB RDLs** :30 DBL KB Front Rack CarryWorkoutMetcon (Time)4 ROUNDS FOR TIME 500m Row 15 DBL KB RDL 50m DBL KB Front Rack Carry -18:00...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)5 RFT 20 MIN CAP 20 Wall Balls 15 Hang Power Cleans 150m Ski 15 Push-Ups...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLPull-ups (5x3)-work on pull up progressions and stringing together - they are coming up in the Open!MetconMetcon (Time)METCON: 5 Rounds: 15 Box Jump Overs 400 Meter Run 10 Pullups...