August 18, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Squat Clean Take 15 minutes to establish a 1RM squat clean Metcon (Time) 20 rounds for time: 3 box jumps (24/20) 2 air squats 1 burpee NOTE: performing your air squats on top of the box is acceptable. 12 minute cap. At minute 14: Metcon (Time) For time:…

August 18, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) 5 Sets 10 DB Z-press 1:00 Rest Metcon (3 Rounds for reps) EMOM x 10:00 “Death by” KB Swings, starting with 10 reps. (increase by 2 each round) @ minute 12:00 EMOM x 10:00 “Death by” Wallballs, starting with 8 reps. (increase by 2 each round)…

August 15, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Power Snatch Take 12-15 minutes to accumulate a new 1RM Metcon (Time) For time: 750m row 100 air squats 60 power snatches (95/65) 15 minute cap. Note: if there are not enough rowers available, you may start with the power snatches. Metcon (No Measure) 3 sets: 30 second…

August 15, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) EMOM 8:00 8 Sandbag Bear Hug Squats Metcon (Calories) Every 2:00 for 20:00 (10 Sets) :20 ME Calorie Assault Bike –Immediately into– 3 Devil’s PressesScore is total calories after 10 sets. Metcon (No Measure) Cashout 3 Sets 30 Flutter kicks 15 Toe Touches 1:00 Resthttps://www.youtube.com/watch?v=GUuKxII6FoQ

OLY

August 14, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Clean and Jerk Establish a new 1-RM Clean & Jerk Suggested sets: PVC– 5 reps Empty bar– 4 reps Every two minutes, climbing the ladder until you fail a weight twice: Clean & Jerk x 1 rep Set 1 – 50% Set 2 – 60% Set 3…

August 14, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Endurance Club Metcon (Time) For time: 80 cal bike 800m run 80 cal bike 20 minute cap. At minute 22:00 Metcon (AMRAP – Rounds) Death by 10m run: Every minute, until you fail to complete the workload in a minute, add 10 meters of running (minute 1 10, minute…

August 14, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Metcon (AMRAP – Reps) 4 minute AMRAP: 21 alternating DB Snatches (55/35) 21 single-arm OH DB squat Rest 2 minutes, then: Metcon (AMRAP – Reps) 4 minute AMRAP: 15 single arm overhead DB lunge (55/35) 15 single-arm DB deadlifts (one dumbbell, between the legs ) Rest 2 minutes,…

August 13, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups10 minute cap. At minute 13: 1-Mile Run (Time) Max Effort 1-Mile RunIf you do not believe you can finish a mile in less than 12 minutes, please scale to 1200 meters. 12 minute cap. At the 27 minute mark: Grace…

August 13, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) 6 Sets 8 Seated DB Strict Press 8 Ring Rows 1:00 Rest Metcon (Time) On a running clock, perform the following: For Time (7:00 CAP) 50 Wallballs 50 KB Swings@ minute 9:00 Metcon (Time) For Time (6:00 CAP) 25 DB Thrusters 25 DB Box Step Overs@…

OLY

August 12, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Snatch (11 sets) Establish a new 1-RM Snatch Suggested sets: PVC– 5 reps Empty bar– 4 reps Every two minutes, climbing the ladder until you fail a weight twice: Snatch x 1 rep Set 1 – 50% Set 2 – 60% Set 3 – 65% Set 4…