Author: jkwuest

May 20, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Overhead Squat refresher: unracking, push pressing overhead then take 15 minutes to find a new 1RM Metcon (Time) Teams of two, one person at a time: Light Double Isabel: 60 power snatches (95/65) 150 wallballs (20/14) Light Double Grace: 60 power clean n jerks (95/65) 21 minute cap.

May 20, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) 5 Sets 10 Pushups 10 Bicep Curls 1:00 Rest Metcon (Time) 3 Rounds for Time (15:00 CAP) 400m Run 15 Ring Rows 15 Wallballs 15 Pike Pushups Metcon (3 Rounds for time) Cashout 3 Sets ME Plank Hold 1:00 Rest

May 19, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Hang Clean Practice and demo, then 20 minutes to establisha 1RM Metcon (Time) For time: 800m run 5 minute cap. This should be MAX EFFORT. If you do not believe that you can complete 800m in 5 minutes, please scale to 600m. At minute 10:00: Metcon (AMRAP –…

May 19, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) EMOM 8:00 10 Bear Hug Sandbag Squats*Try to go heavier than usual Hudson (AMRAP – Rounds and Reps) “HUDSON” AMRAP 20:00 5 manmakers 20 lunges 18 pushups *RX: 55/35, dB front rack lunge, hspuMy nephew is ONE today and I am obsessed so you’re all celebrating…

May 16, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Deadlift Take 20 minutes to establish a new 1RM deadlift. Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 25 KB Swings (53/35) 100m Shoulder DB CARRY/KB Farmer carry(55/53 men 35/35 women) Carry a DB On the left shoulder and a KB in the right hand (farmer carry…

May 16, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) Every 1:00 for 10:00 8 Farmer Carry DB Box Step Up (4 each leg) Metcon (4 Rounds for reps) 4 Sets of: 5:00 AMRAP / 1:00 Rest 20 Calorie Assault Bike or Row 50 ft Bearcrawl 50 ft Sandbag Carry25ft = 1 rep Metcon (No Measure)…

May 15, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Endurance Club Metcon (Calories) E4MOM 28: 300m run, max effort cal assault bike until 2:30 rest 90 score is total cals

May 15, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting SN LIftoff+SN+2 OHS 6 sets: start around 60% and build based on sound mechanics Hang High Pull 3 sets: 5 at 80% of 1RM snatch use straps if needed

May 15, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Metcon (Weight) 4 sets: 15 DB floor press (choose weight, should be unbroken) 30 second plank hold 30 second rest () Metcon (3 Rounds for reps) 3 sets: 4 minute AMRAP: 3 bar muscle ups (should be done unbroken, scale accordingly) 6 pushups 3 HSPU 100 ft sand…

May 14, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Santiago Football (Bad Ass Santiago Boys) Bench Press 5×5 at 70-75% Metcon (2 Rounds for reps) 8 minute AMRAP: 500m row 10 devils presses (35#) 10 box jumps (24) 200m run rest 2 minutes, then repeat.