Author: jkwuest

April 23, 2018 jkwuest No comments exist

CrossFit Lifted – Tsunami Water Polo Back Squat Take 15 minutes to build to a 3rm backsquat Metcon (No Measure) EMOM 10: 1) 2 rope climbs 2) 50 flutter kicks Metcon (AMRAP – Reps) EMOM 12: 1) 30 sec AB 2) 30 sec ball slam 3) 30 burpee Total reps

April 23, 2018 jkwuest No comments exist

CrossFit Lifted – Endurance Club Metcon (8 Rounds for calories) Every 3 minutes for 24 minutes: 1 minute of rowing for cals 30 seconds of assault bike Rest 90 seconds Cals each round

April 23, 2018 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Clean and Jerk E2MOM 20: 1 power clean and jerk + 1 squat clean and jerk building from 70% Clean Pull 3 sets of 3 at 100% of your last lift

April 23, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Deadlift E2MOM 10: 1) 10 at 73% 2) 8 at 78% 3) 6 at 83% 4) 4 at 88-90% 5) 2 at 92% Metcon (Time) 70 rounds for time: 1 burpee 2 DB Snatches (55/35) 3 wallballs (20/14) 35 minute cap. Metcon (Calories) If you finish the WOD early and still…

April 22, 2018 jkwuest No comments exist

CrossFit Lifted – Tsunami Water Polo Back Squat In 15 minutes, build to a heavy 3-rep backsquat for quality. I don’t care how light the weight is, but make sure the reps are all the way to depth. Metcon (No Measure) 10 minutes of rope climb technique Metcon (AMRAP – Reps) Every minute on the…

April 22, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Front Rack Lunge E2MOM 10: 10 front rack lunges (5 each leg, alternating) at 78-80% of your 6RM Metcon (Time) CrossFit Games Age Group Online Qualifier #1 4 thrusters 1 rope climb 8 thrusters 2 rope climbs 12 thrusters 3 rope climbs 10 minute cap. You may chose your weights on…

April 19, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Back Squat E2MOM 10: 5 at 75% Back Squat 10 at 70% Metcon (Time) 3 rounds for time: 9 one-armed dumbbell thrusters (55/35) (you can split these between each arm however you like) 15 cal row/assault bike 100 foot sandbag carry (150/100) 300m run 15 minute cap. NOTE: whatever monostructural movement…

April 18, 2018 jkwuest No comments exist

CrossFit Lifted – Tsunami Water Polo Metcon (2 Rounds for weight) 5 sets: 20 floor presses (same weight as last week) 20 situps 100 ft sled pull (165/135/115) Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 9 BURPEES 15 KB Swings (44/35/26) 21 lunges

April 18, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 3 sets – 20 banded tricep pull downs – 30 second plank hold – :30 wall sit Rest 30 seconds Metcon (Time) 2 rounds for time: 50 calorie row 50 calorie assault bike 50 wallballs (choose weight) 27 minute cap. Metcon (Weight) 2 sets 200m sled pull 155/115…

April 18, 2018 jkwuest No comments exist

CrossFit Lifted – Endurance Club Metcon (10 Rounds for distance) Every 3 minutes for 30 minutes: 90 seconds of rowing for max meters Rest 90 seconds