June 25, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 5 sets: 20 second stationary med ball march 20 second plank hold 20 second rest Metcon (5 Rounds for calories) 5 sets: 2 minute calorie row 2 minute calorie assault bike 2 minute rest Metcon (Weight) 3 sets: 25 KB Swings (same weight as last week) Rest 1…

June 25, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Squat Snatch Take 15 minutes to find a heavy snatch NOTE: “HEAVY” for today’s purposes is a weight in which you can complete the lift using proper technique. Metcon (AMRAP – Rounds) Death by Wallballs (20/14) Increase by one rep every minute until failure: Minute one: 1 wallball (20/14) Minute two:…

June 22, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 8 rounds tabata: Even: plank hold Odd: elbow jacks Metcon (AMRAP – Rounds and Reps) 20 min. AMRAP: 50 foot bear crawl 25 walking lunges 10 jumping squats 25 HR push-ups 50 jumping jacks Metcon (Weight) 3 sets: 20 unbroken russian KB Swings (choose weight) Rest 60 seconds

June 22, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Front Squat E2MOM 10: 3 at 85-90% Metcon (Time) 27-21-15-9 Weighted box step overs (20 inch box for all) (45/25 DB each arm) Toes to bar 15 minute cap. Metcon (3 Rounds for reps) 3 sets: Floor press x max reps (55/35) Rest 90 seconds

June 21, 2017 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Snatch complex PVC warm up: 3 sets: 10 snatch pulls+10 power snatches+10 OHS Metcon (3 Rounds for weight) E2MOM 6: 3 sn. Pulls+3 power snatches+3 OHS (50%) E2MOM 6: 2 sn. Pulls+2 power snatches+2 OHS (60%) E2MOM 6: 1 sn. Pull+1 power snatch+1 OHS (70%)

June 21, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Metcon (No Measure) 9 minute EMOM: 1) 7-10 ring dips 2) 2 rope climbs (4 planks) 3) 10 HSPU (sub with pikes) Metcon (4 Rounds for reps) 4 sets: 1 minute max wallballs (20/14) 45 seconds max sit-ups 1 minute max assault bike calories 2 minutes rest Metcon (No Measure) 3…

June 20, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) Core work: 4 sets: 30 seconds of flutter kicks 30 sec rest 30 seconds of situps 30 sec rest 30 seconds of plank hold 30 sec rest Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 250m row 10 db thrusters (choose weight) 10 jumping pullups Rest 3…

June 20, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Metcon (No Measure) Core work: 4 rounds: 30 seconds of flutter kicks 30 seconds of rest 30 seconds of situps 30 seconds of rest 30 second plank hold 30 seconds of rest Metcon (Weight) 3 sets: 3 Turkish get ups each arm Rest 2 minutes Jackie (Time) For Time: 1000m Row…