Author: jkwuest

September 19, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Endurance Club Metcon (Distance) 10 sets: 2 minutes of running 1 minute walking. This is done on a 200m course and is for TOTAL DISTANCE. Set up a whiteboard so that every time you hit the 200m mark you can swipe the line. The walking distance counts as part…

September 19, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Snatch E3MOM 18: 3 Snatches (2 power/1 full) Build, but finishing set should be 10 pounds heavier than last week. 1 less rep, challenge yourself to be PERFECT. Snatch Pull 10 snatch pulls at 110% of today’s finishing weight. These can be done in singles.

September 19, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit Metcon (No Measure) 15 minutes gymnastics free play Use this time to practice one or two different gymnastic skills. It can be handstand walking, handstand push-ups, kipping pull-ups, toaster bar, rope climbs, etc. Please try out a couple of different movements, as the goal is not volume of…

September 19, 2018 jkwuest No comments exist

CrossFit Lifted South – Bootcamp Metcon (No Measure) 2 sets (not for time): 100ft OH Plate lunge 100ft Bearcrawl 100ft Broad JumpsRest :30 between each movement. Metcon (3 Rounds for reps) 7:00 AMRAP 100ft KB Farmer Carry 10 Air Squats 10 KB Swings ––1:00 rest–– 6:00 AMRAP 100ft Front Rack double KB Carry 10 Air…

September 18, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click here25 pound plate for…

September 18, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) Every 1:30 for 5 sets: 7 Single Arm DB Z Press (Each arm)https://www.youtube.com/watch?v=nv1tIuIWx4M Metcon (Time) 5 Rounds for time (30:00 CAP): 10 Heavy Sandbag/D-ball cleans (over the shoulder) 15 Pushups 20 Burpee box jump/step overs 25 DB snatches 30 Calorie Row

September 17, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Endurance Club Metcon (10 Rounds for time) 10 sets: 400m row Rest 2 minutes These should be HARD efforts. Record all times.

September 17, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Clean and Jerk 4 sets: 6 at 60% 5 at 70% 3 at 80% 2 at 90% These are power clean and split jerks Clean and Jerk Accumulate 12 clean n jerks at 85% (any style) Front Squat 3 sets of 9 at 70%

September 17, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit Push Press Every 90 seconds for 6 sets: 1-2: 3 at 70% 3-4: 2 at 80% 5-6: 1 at 85% Metcon (2 Rounds for reps) EMOM 14: 1) 30 seconds of thrusters (95/65) 30 seconds rest 2) 30 seconds of burpees 30 seconds of rest Score 1 is…

September 17, 2018 jkwuest No comments exist

CrossFit Lifted South – Bootcamp Metcon (Weight) EMOM for 5:00 10 Sandbag SquatsBear hug position. Modify with 2 KB in front rack position, or smaller DBall. Metcon (Time) 4 Rounds for Time (16:00 CAP): 400m Run 21 DB Snatches 15 Burpees 9 DB Power CleansOne dumbbell for the snatches, two dumbbells for the power cleans.