Author: jkwuest

July 16, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesStart each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total…

July 16, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (No Measure) 5 Sets 10 Low Ring Muscle Up Ring Transitions :30 Wall Sit 1:00 Resthttps://www.youtube.com/watch?v=NQLV5DfZ8zA Athletes can scale MU transitions to ring dips or jumping/banded ring dips. Metcon (Time) For Time (24:00 Cap) 1000m Row 1600m Run 500m Row 800m Run Metcon (No Measure) Cashout 2…

July 15, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Endurance Club Metcon (Calories) Against a 30 minute clock: 2 mile run max assault bike calories in remaining time

OLY

July 15, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Snatch High Pull (4 sets) Focus on hip uppercut and elbows high and outside2 Reps 1.1 @ 100 of Snatch 1 RM Snatch (8 sets) 3 Reps 1.1.1 @ 80% of 1RM Snatch

July 15, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Push Press E2MOM 10: 8 push presses at 75% of 5RM + 8 box jump overs (24/20) *Sets should not exceed 75 seconds. Metcon (Time) For Time (22:00 CAP) Teams of 2, one partner working at a time. 100 Calorie Row 100 OH Plate Lunges (45/25) 100 Sumo…

July 15, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (2 Rounds for time) 2 Sets 10 Manmakers Rest 2:00 Metcon (2 Rounds for reps) 10 Rounds for Reps :30 Max Effort Single Arm Hang DB Clean and Jerk :30 Airsquats 1:00 RestScore 1= Total Clean and Jerks Score 2= Total Squats Metcon (No Measure) Cashout 3…

July 14, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Back Squat E2MOM 10: 4 backsquats at 85% of your 3RM + 30 double unders + 4 DB push presses (55/35) NOTE: if you’re not doing double unders yet, work on them until the 75 second mark each 2 minute period, then move to the push press. Metcon…

July 14, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) 5 Sets 15 DB Bicep Curls :45 Wall Sit 1:30 Rest Metcon (Time) 6 Rounds for Time (28:00 CAP) 4 Sandbag Cleans 8 Burpee Box Jump Overs 16 Lunges 400m Run Metcon (No Measure) Cashout 5:00 Easy Assault Bike Cool Down

July 11, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Power Snatch E2MOM 10: 5 power Snatches at 75% + 5 HSPU Metcon (Time) 12-11-10-9-8-7-6-5-4-3-2-1 Thrusters (95/65)* *after each set, complete one devils press (55/35) 13 minute cap. Metcon (No Measure) 6 sets: 20 second side plank (both sides) 15 weighted sit ups (25/15)

July 11, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) EMOM 7:00 9 Double KB Front Rack Squats Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 30 Calorie Row 30 Single Arm KB PushPress 30 Box Jumps/Step Ups 30 KB Swings 30 Airsquats Metcon (No Measure) Cashout 3 Sets 25 Weighted Situps 1:00 Rest