Author: jkwuest

September 21, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 3 sets: 20 second left side plank 20 second plank 20 second right side plank Rest 60 seconds Metcon (1 Rounds for reps) 3 sets: 1 minute max effort wallballs (choose weight) 1 minute max effort KB Swing (choose weight) 1 minute max effort box step up 1…

September 21, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Squat Clean Brief demo/refresher on the squat clean, then: E2MOM 10: Set 1: 6 at 70% Set 2: 4 at 80% Set 3: 2 at 85% Set 4: 2 at 90% Set 5: 2 at 92% NOTE: as always, focus on mechanics before load. If the mechanics aren’t there, don’t be…

September 20, 2017 jkwuest No comments exist

CrossFit Lifted – Endurance Club Metcon (6 Rounds for time) RX: 6 sets: 400m run -5 seconds of 5k pace Rest 2 minutes Scaled: 2 sets: 400m run at 5k pace Rest 2 minutes 4 sets: 200m run -5 seconds of 5k pace Rest 2 minutes

September 20, 2017 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Snatch 2 sets: 2 snatch grip lift-offs 3 power Snatches 2 snatch balances 2 OHS 1-2: 40-50%+5-10 pounds Snatch 2 sets: 2 snatch grip lift-offs 3 power Snatches 2 snatch balances 2 OHS 3-4: 55-60%+5-10#s Snatch 2 sets: 2 snatch grip lift-offs 3 power Snatches 2 snatch balances 2 OHS…

September 20, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Metcon (No Measure) Skill work: The dumbbell thruster -where to hold it -transition from squat to press Pistols: Progressions (to the box/to the ball/banded, etc) Metcon (4 Rounds for time) Every 3 minutes for 12 minutes: 15 KB Swings (70/53) 9 box jumps (30/24) Metcon (No Measure) Perform 30 seconds of…

September 19, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (3 Rounds for weight) 3 sets: 4 manmakers (choose weight) Rest 60 seconds NOTE: these should increase in weight as you go, if able. Metcon (3 Rounds for time) Every 10 minutes for 30 minutes: 20 jumping pull-ups 20 push-ups 30 sit-ups 40 air squats Metcon (Weight) 200m farmers carry…

September 19, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*47 minute cap, including rest time. Compare to 6-28-17

September 18, 2017 jkwuest No comments exist

CrossFit Lifted – Endurance Club 5k Run (Time) Max Effort 5k RunRX: this should be treated as a 5k time trial, and you should be trying to match or beat your best 5k. This will be used for future reference in upcoming run programming. Metcon (3 Rounds for time) Scaled: 3 sets: 1000m run Rest…

September 18, 2017 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Metcon (6 Rounds for weight) 6 sets: 1 clean lift-off with 2 second pause+2 power cleans+3front squats+4 jerks Add 5-10#s onto the following percentages: 1-2: 40-50% 3-4: 55-60% 5-6: 65-70%

September 18, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Push Jerk E2MOM 8: 4 at 75-80% Metcon (Time) 2 rounds: 40 deadlifts (135/95) 20 burpees 400m run 13 minute cap. Metcon (No Measure) 6×8 strict pullups Rest 90 seconds between sets NOTE: please use whatever banded modification you used last week in order to perform each set of 8 unbroken….