Author: jkwuest

January 17, 2019 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class Paused Front Squat (Pause Front Squat x 3 reps ) Build to today’s 3-RM… Pause Front Squat x 3 reps @ 33X1 Same tempo as last week, and your goal is to match or get close to the weight achieved last week. Please adhere to the tempo – 3 second…

January 17, 2019 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit Overhead Squat (1RM OHS) 1. Push Press/Jerk to Overhead Position 2. Strong Core 3. Elbows Locked, eyes forward Squat 2 Sets of 10 OHS with PVC Pipe Take 15:00 to establish 1RM OHS Metcon (Time) For Time: 40 Box Jumps (24″/20″) 200m Run 30 Pullups 200m Run 20…

January 17, 2019 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (No Measure) 4 Sets :40 Bar hang :20 Rest :40 Squat hold (hold the bottom of a squat position) :20 Rest Metcon (Time) 5 Rounds for time (34:00 CAP): 5 Heavy Sandbag/DBall cleans (over the shoulder) 10 Burpees 15 Box Jump/Step Overs 20 Calorie Row Metcon (No…

January 16, 2019 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Power snatch+Snatch+OHS (Start building from 70% this week) 5 sets: Building from 65% of 1RM power snatch Overhead Squat (3 sets of 5 reps at 75%)

January 16, 2019 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit Double-Unders (5 minutes of Practice) Metcon (No Measure) Every minute on the minute for 15:00 (5 sets) Minute 1- 2 Rope Climbs/3 Rope Planks Minute 2- 10 Toes to Bar Minute 3- 50 Double Unders Metcon (Time) Teams of 2, both working at the same time. 100 Calorie…

January 16, 2019 jkwuest No comments exist

CrossFit Lifted South – Bootcamp Metcon (Weight) EMOM for 5:00 9 Sandbag SquatsBear hug position. Modify with 2 KBs in front rack position or smaller DBall. Metcon (Time) 3 Rounds for Time (15:00 CAP): 400m Run 15 Ring Rows 30 Ball Slams Metcon (No Measure) Tabata (4 sets each, alternating legs each set) Couch Stretch

January 15, 2019 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class Metcon (No Measure) Complete, not for time: 4 L-Seated Rope Climbs 6 Legless Rope Climbs 8 Rope ClimbsUse this time to practice technique and a quick descent on your rope climbs. Tap the top crossbeam and learn to drop quickly while maintaining control. This may mean only dropping 1-2 feet…

January 15, 2019 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here*If needed, scale HSPU…

January 15, 2019 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (5 Rounds for time) Every 2:00 for 10:00 200m RunIf needed, scale distance so that athletes are finishing under 1:30. Metcon (4 Rounds for reps) 4 Rounds 4:00 AMRAP 3 Manmakers 6 Wallballs 9 Calorie AB 1:00 Rest Metcon (Weight) 300m FR + FC walkOne hand hold…