November 19, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (Weight) 3 sets: 25 weighted sit-ups (at least 15#s) Rest 30 seconds Metcon (AMRAP – Reps) As high on the ladder as possible in 30 minutes: 1 calorie assault bike 1 burpee 1 wallball (choose weight) 1 calorie row 2, 2, 2, 2 3, 3, 3, 3 etc. Total reps….

November 19, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Snatch Take 15-20 minutes to find a new 1RM Snatch Metcon (Time) For time: Row 1000m 100 burpees 800m run 18 minute cap. No cash out today. You’ll know why tomorrow.

November 16, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (AMRAP – Rounds and Reps) 40 minute AMRAP: 20 situps 30 calorie assault bike ride 40 dumbbell snatches 50 box step overs 200 ft. Bear crawl

November 16, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Thruster E2MOM 10: 1 at 90-92% No I havent gone crazy (yet). The thrusters earlier this week were makeup from last weeks holiday. prepare for new 1 rep maxes next week. Metcon (Time) Brief review of manmakers/toes to bar/ knees to elbow For time: 5 manmakers (55/35) 20 toes to bar…

November 15, 2017 jkwuest No comments exist

CrossFit Lifted – Endurance Club The Longest Mile (Distance) 30 minute AMRAP: 300m run 100m body weight sled pull NOTE: sled pull can be a walk or a run, the choice is yours. Scaled: use 1/2 or 1/4 bodyweight Please note loads used and distance traveled.

November 15, 2017 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Power clean+HPC mid thigh+BTK 1: 65-70% 2: 70-75% 3: 75-80% 4: 80-85% 5: 85-90% Overhead Squat 2 sets: 5.5.5.5 cluster OHS 1) 45% 2) 50%

November 15, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Metcon (No Measure) Rope climb drills Double under practice Hurricane Irma (AMRAP – Rounds and Reps) 11 minute AMRAP: 16 deadlifts (95/65) 8 push presses 200m row or 15/10 cal AB Happy Birthday to my beautiful wife. 35 never looked so good (oh wait, I’m 35). Metcon (Weight) 35 death march…

November 14, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 3 sets: 20 tuck to extend Rest 1 minute 3 sets: 40 second plank hold Rest 20 seconds Metcon (AMRAP – Reps) 3 sets: 7 minute AMRAP: 50 calorie row Max effort wallballs in remaining time (choose weight, focus on depth of squat and height of ball) Rest…

November 14, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit LUIS (AMRAP – Rounds and Reps) 26 minute AMRAP: 11 Single arm OH DB Squats (70/50) 15 HSPU 9 bar muscle ups 1 sandbag clean (150/100) NOTE: athletes may need several scaling options for this workout. Please scale according to skill and ability. Heavy single arm dumbbell cleans x 1 each…