Author: jkwuest

March 24, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Hang Snatch E2MOM 12: Sets 1-3: 2 hang snatch at 90% Sets 4-6: 1 hang Snatch at 95% Last week before test week! Metcon (Time) 3 rounds for time***: 45 wallballs (20/14)*** 15 deadlifts (155/105)*** ***every time you break either movement, perform a 100m penalty run. If you…

March 24, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (No Measure) EMOM 8:00 Minute 1: :30 Wall Sit Minute 2: :30 Banded Tricep Extensionhttps://www.youtube.com/watch?v=Nuo_zUqoHN4 Metcon (AMRAP – Reps) 18:00 AMRAP 3-6-9 reps of Air Squats Burpees Then, 100m Run. 12-15-18 reps of Air Squats Burpees Then, 100m Run. 21-24-27 reps of Airsquats Burpees Then, 100m Run.Continue…

March 21, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Santiago Football (Bad Ass Santiago Boys) Bench Press E2MOM 10: 3 at 85% Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesor: Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping…

March 21, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Bench Press E2MOM 10: 3 at 85% Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesor: Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping pull-ups Time cap: 20 minutes

March 21, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) 5 Sets: 15 DB Floor Presses 1:00 Rest Metcon (Time) Bootcamp 19.5: For Time (20:00 CAP): 33-27-21-15-9 reps of DB Thrusters Jumping Pullups Metcon (No Measure) Cashout 4 Sets :30 Couch Stretch Right Leg :30 Couch Stretch Left Leg 1:00 Rest

March 20, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Endurance Club Metcon (9 Rounds for time) Every 4 minutes for 36 minutes: 400m run

March 20, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Clean 6-6-4-4-2-2 Squat clean, build from 70% to 90% Split Jerk 4 sets: 2 split jerks at 80-85%

March 20, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Metcon (No Measure) E2MOM 12: 1) 6-8 ring dips 2)10-12 ring rows 3) 50 double unders Metcon (2 Rounds for reps) 2 sets: 6 minute AMRAP: 6 calorie assault bike/row 12 overhead lunges with a plate (45/25) rest 2 minutes, then repeat for total reps in 2 sets….

March 19, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squatsat minute 23: Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#8 minute cap

March 19, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) Every 2:00 for for 10:00 (5 sets) 100ft Bearhug Sandbag Carry + 2 Sandbag Squats Metcon (Time) 3 Rounds for Time (21:00 CAP) 50 Wallballs 50 Cal Row Metcon (No Measure) 3 Sets 20 Weighted Situps 1:00 Rest