Author: jkwuest

November 14, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Snatch E2MOM 16:00: 1 Snatch at 90% 2 minutes rest Snatch Balance Every 90 seconds for 6 sets: 1 snatch balance at today’s Snatch weight (repeat from last week, but heavier weight)

November 12, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Clean and Jerk 6 sets: Clean and jerk with 2 second pause below the knee + CNJ at 88-90% of the week one heavy Bent Over Row 3 sets: 7 reps at 55-60% of your 1RM clean

November 8, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit Deadlift E2MOM 12: Sets 1-2: 7 at 65% Sets 3-4: 5 at 75% Sets 5-6: 3 at 85% Record heaviest 2 sets. Metcon (AMRAP – Reps) Teams of two, E2MOM 12: Partner A: 30 seconds of Russian KB Swings (53/35) Partner B: overhead plate hold x 30 seconds…

November 8, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (No Measure) Together, as a group, 3 sets through: 50m Jog 50m High knees 50m Butt kicks 50m Side shuffle (switch sides halfway) 25m Lunge 25m Walking calf stretch https://www.youtube.com/watch?v=lQAC7rPJz38 Metcon (Time) 6 Rounds for time (21:00 CAP): 25 DB Push Press Run 400 meters

November 7, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Snatch 6 sets: 1 Snatch BTK+1 Snatch at 85% 2 minutes rest Snatch Balance Every 90 seconds for 6 sets: 1 snatch balance at today’s Snatch weight

November 7, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit Metcon (5 Rounds for reps) Every 2 minutes for 10 minutes: 30 seconds of HSPU (current progression) 90 seconds of rest Please use the same progression you used last week. This is part of the building phase. Handstand push-up progressions -piked push-ups (feet on floor, use mats to…

November 7, 2018 jkwuest No comments exist

CrossFit Lifted South – Bootcamp Metcon (Weight) Every 3:00 for 3 sets: 25 DB Floor Press Metcon (Time) For Time (15:00 CAP): 30 wallballs Then, 5 Rounds of: 10 Pushups 10 Lunges (no weight) 100ft Farmer Carry Then, 30 Wallballs Metcon (No Measure) 3 sets 1:00 Pigeon stretch Right Leg 1:00 Pigeon stretch Left Leg…

November 6, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click here27…