Author: jkwuest

May 25, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 3 sets: 20 ball slams 20 weighted situps (Choose weight on both) Metcon (AMRAP – Rounds and Reps) 20 min. AMRAP: 30 wallballs (choose weight) 15 jumping pullups 30 box stepovers (weight optional) 15 DB Push Press (choose weight) Metcon (No Measure) 2 sets: 200m run Rest 1…

May 25, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Front Squat E2MOM 10: 8 at 65-70% Metcon (Time) 5 rounds for time: 15 DB Single-arm OHS (55/35) 15 sit-ups 1 rope climb (2 planks) 13 minute Cap. Metcon (Weight) 3 sets: Floor press x 15 reps Rest 90 seconds Go heavy, but keep it unbroken.

May 24, 2017 jkwuest No comments exist

CrossFit Lifted – Endurance Club 2k Row (Time) Max Effort 2k Row Metcon (4 Rounds for time) 4×400 These are designed to be achieved at 90% or better of your 1 mile PR pace. You will get a 3 minute rest in between.

May 24, 2017 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Snatch Balance This will be a footwork and technique piece. We will discuss hand placement, and starting/receiving foot placement. Accumulate several reps with a PVC pipe and empty bar. Snatch+hang snatch BTK 6 sets: Building from 60%

May 24, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Metcon (No Measure) Skill work: Handstand holds/handstand walks Double unders NOTE: if youre not quite there on these movements yet, talk to the coach about progressions that will help get you there! Metcon (AMRAP – Reps) 6 minute AMRAP: 3 minutes: max calorie row 2 minutes: max double unders 1 minute:…

May 23, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Lifted Body Blast From Home Metcon (7 Rounds for reps) Every minute on the minute for 21 minutes: 1) 35 second ME squat 2) run 100m 3) 35 second ME burpee No need to record the run, that’s just for fun.

May 23, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 3 sets: 15 second side plank left 15 second plank 15 second side plank right Rest 1 minute Metcon (7 Rounds for calories) 21 minute EMOM: 1) 35 second ME assault bike for calories 2) 100 ft. Heavy farmer carry+3 burpees 3) 35 second ME cal row Score…

May 23, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Schmalls (Time) Run 800m Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 One-legged Squats 20 Kettlebell Swings, 1.5 pood 10 Handstand Pushups Then, Run 800mIf you are unable to perform pistols (one-legged squats) you may modify with regular squats, but perform 60 instead of 30. 30 minute cap.

May 22, 2017 jkwuest No comments exist

CrossFit Lifted – Endurance Club Metcon (Time) For total working time: 1200m run Rest 2 minutes 800m run Rest 1 minute 400m Rest 30 seconds 200m run Rest 30 seconds 400m run Rest 1 minute 800m run Rest 2 minutes 1200m run Goal is to run each set at or 5/10 seconds faster than your…

May 22, 2017 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Hang CNJ +CNJ 6 sets: Building from 65% Clean and Jerk 3 sets of 2 at the heaviest completed weight