PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit "Daniel" hard. Goal is 2-3 sets max on the Pull-ups and unbroken on the Thrusters.B. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 100m Run 10 Scap Pull-ups → 5 Tight Kip Swings → 5...
PSKC CrossFit - CrossFitView Public WhiteboardMore WeightliftingBench PresWork up to a heavy doubleMetconMetcon (AMRAP - Reps)ON A 15:00 RUNNING CLOCK//Teams of 3 Max Rounds of Cindy + Max Cals on Bike or Ski 1 Round of Cindy is...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS* 10 Alt. Step-ups → 7 Box Jumps 5/5 SA KB Strict Press → 7/7 SA Push Press 10 KB DL → 7 KB Sumo DL 10 KB Upright Row → 7 KB SDHP *Switch your movements after 2 rounds.StrengthMetcon (AMRAP -...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 500m Row (rest remainder) STATION 2 EMOM 15 Push-ups STATION 3 AMRAP 5 Sit-ups 10 Air Squats...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 1 Mile Run -Rest 3:00- 800m Run -Rest 2:00- 400m Run -Rest 1:00- 200m RunB. 60:00 GPPWarm-upWarm-up (No Measure)1:00 Flow Slow Through Each...
PSKC CrossFit - NC60View Public WhiteboardPartner StrengthBench Press (1x3)I. ON A 12:00 RUNNING CLOCK...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 200M Run 20 Walking Lunges ( 10 each side) 10 KB Snatches (5 each side) 2 Bar Muscle up OR 5 S Ring DipsMore WeightliftingFront Squat...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 8 Cal. Row 6/6 Single Arm KB Suitcase DL 6/6 Single Arm Ring RowsWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 4-8-12-16...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (5 Rounds for time)EVERY 4:00 FOR 5 SETS 200m Run 10 V-Ups 10 Hang Squat Cleans 10 Burpees...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20 Mountain Climbers 10 Lunges 20 Jumping Jacks 10 Air SquatsStrengthFront Squat (2x4)ON A 15:00 RUNNING CLOCK...