Author: jkwuest

July 27, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (Weight) 3 sets: 20 ball slams (choose weight) Rest 60 Metcon (10 Rounds for calories) 10 rounds: 30 seconds of assault bike for calories Rest 90 seconds NOTE: these need to be HARD efforts because of the way the work to rest ratio is designed. If you are not EXTREMELY…

July 27, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Power Clean E2MOM 4: 6 power cleans at 65% Power Clean E2MOM 4: 4 power cleans at 75% Power Clean E2MOM 4: 2 at 85% Metcon (5 Rounds for reps) 5 sets: 45 second Max effort wallballs (20/14) Rest 15 45 second Max effort cal row Rest 15 1 min. Rest…

July 26, 2017 jkwuest No comments exist

CrossFit Lifted – Endurance Club Metcon (Time) 1000m run Rest 3 minutes 800m run Rest 2 minutes 600m run Rest 1 minute 400m run Rest 30 seconds 200m run Total time.

July 26, 2017 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Snatch hang high pull 5 sets: 5 reps at 75% of your 1RM power Snatch Snatch Balance 3 sets: 5 at 75% of your OHS

July 26, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Metcon (No Measure) Skillwork: HSPU (hand placement, scaling with mats, kipping) Double unders Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP: 10 weighted sit-up (45/25) 10 single-arm dumbbell deadlift (85/55) 100m 2, 2 100m run etc. You may switch arms as often as you’d like. Metcon (No Measure) 10 minutes…

July 25, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (Weight) 3 sets: 15 DB front squats to a low box (choose weight) Rest 1 minute Metcon (AMRAP – Rounds and Reps) 20 min. AMRAP: “Jumping Cindy” 5 jumping pullups 10 pushups 15 air squats Metcon (No Measure) 3 sets: 40 second plank hold 20 second rest

July 25, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Metcon (No Measure) 10 minutes of thruster and ring pushup demo Use this time to refresh the movements and determine your weight scaling and movement scaling (if any) for the workout. Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-upsIn honor of Army Sgt. Keith Adam Coe,…

July 24, 2017 jkwuest No comments exist

CrossFit Lifted – Endurance Club Metcon (5 Rounds for time) E3MOM 15: 200m run Metcon (5 Rounds for calories) E3MOM 15: 1 minute max calorie row Rest 2 minutes

July 24, 2017 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Split Jerk Technique work Hang clean high pull 5 sets: 2 reps at 70-80% 1RM clean 2 front squat +1 jerk 3 sets at 75-80%

July 24, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Deadlift 5 minute deadlift refresher drill. Every two minutes for 8 minutes: 6 deadlifts at 70-75% NOTE: new members doing this movement for the first time must focus on light weight and proper mechanics. NO ROUNDED BACKS FOR ANYBODY. If you did this movement with us last week, you may add…