Author: jkwuest

July 19, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) Tabata (4 sets each) – Ring rows – Wall sit Hudson (AMRAP – Rounds and Reps) “HUDSON” AMRAP 20:00 5 manmakers 20 lunges 18 pushups Score is total reps completed in 17:00. My nephew is 2 months old today! So we’ll celebrate with this stinger 😘 (RX: 55/35,…

July 19, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Back Squat Take 20 minutes to build to a 1RM back squat Metcon (AMRAP – Reps) 7 sets: 2 minute AMRAP: 200m run Max effort single arm DB push press in remaining time (45/25) rest 1 minute NOTE: the DB Push Press should be in increments of 5 each arm before…

July 18, 2018 jkwuest No comments exist

CrossFit Lifted – Endurance Club Metcon (4 Rounds for time) 4 sets: 1000m run Rest 3 minutes If you are unable to complete 1000m in 5 minutes or less, please scale to 800m.

July 18, 2018 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Snatch 5 sets: Snatch 1.1.1.1.1 Rest 10-15 seconds between reps. Start at 55% and build. Same weights as last week, one more rep. Overhead Squat 2 sets: 8 reps at today’s finishing snatch weight +10 pounds

July 18, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Metcon (No Measure) 10 minutes: Kipping HSPU practice (practice pikes if the movement is new) Have the coach help you with modifications and technique. Metcon (Time) Brief demo of proper rowing and KB Swing form 6 rounds for time: 20 calorie row or assault bike 25 KB Swings (53/35) 14 minute…

July 17, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (Weight) 3 sets 15 DB floor press 50 Flutter kicks 1:00 Rest Metcon (AMRAP – Rounds and Reps) EMOM, until failure: 1 DB snatch 1 Front rack DB squat (with one DB) ⁃ increases by 1 rep every minute: 1, 1, 2, 2, 3, 3 etc. 20:00 CAP. Score is…

July 17, 2018 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*45 minute cap. You MUST rest at least 3 minutes at the end of every round. If you get hung up for more than a couple minutes on any one movement, please move…

July 16, 2018 jkwuest No comments exist

CrossFit Lifted – Endurance Club Metcon (Time) For time: Run 1 mile Row 1 mile (1600m) Run 1 mile This workout has a loose cap of 32 minutes. If you think you are going to be close to the cap, run the last mile in 400 meters increments, so the coach can tell you how…

July 16, 2018 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Clean and Jerk 6 sets: Clean n jerk 1.1.1.1 Rest 10 seconds between reps. Same weights as last week, one extra rep. Deadlift 2 sets: 12 reps at today’s finishing weight. CLEAN GRIP ONLY.

July 16, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Power Snatch+OHS 10 minutes of power snatch and overhead squat technique work 12 minutes to establish your heaviest power snatch+overhead squat please make sure to use good form and technique and only count the reps if they meet the standard (catch the snatch above 90 degrees, move the squat below 90…