June 17, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (Weight) 5 sets: 10 goblet squats (heavier than last week) Rest 30 seconds Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Dumbbell Squats (choose weight) Push press with dumbbells (choose weight) Burpees 17 minute cap. If you do not finish, add a second to the cap time for every rep left unfinished. Metcon…

June 17, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Front Squat E2MOM 10: 4 at 83-85% Metcon (AMRAP – Reps) Every 2 minutes for 14 minutes: 30 seconds of deadlifts (115/75) 30 seconds of burpees 1 minute rest Score is total reps for entire 14 minute piece. Metcon (No Measure) 5 sets: 5-7 strict pull-ups* Rest 45-60 seconds *Use whatever…

June 14, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) Tabata (4 sets each) 1. Wall sit 2. Ring rows Metcon (3 Rounds for reps) 8 min amrap 15 air squats 15 db push press 50 ft lunge (2:00 rest) 7 minute amrap 10 wallballs 10 db snatch 100m run with wallball (3:00 rest) 6 min amrap 5…

June 14, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Push Press E2MOM 10: 7 78-80% Metcon (Time) 3 rounds for time: 200m farmer carry (55/35) 7 manmakers (55/35) 14 minute cap. add one second to the cap time for every rep not completed. 50 meters=1 rep Metcon (No Measure) 3 sets: 10 weighted sit-ups (25/15) +15 sit-ups Rest 30 seconds

June 13, 2018 jkwuest No comments exist

CrossFit Lifted – Tsunami Water Polo Deadlift Every 2 minutes for 12 minutes: 3 deadlifts at 80% of your 1RM If you have not deadlifted before, today will be a day to work on form and technique Metcon (AMRAP – Rounds and Reps) 22 minute AMRAP: 15 sit-ups 20 alternating DB Snatches (35/25/20) 20 air…

June 13, 2018 jkwuest No comments exist

CrossFit Lifted – Endurance Club Metcon (3 Rounds for time) Every 10 minutes for 30 minutes: Run or row 1 mile Rest remaining time. NOTE: if you cannot complete a mile in under 8 minutes, please scale the workout to 1200 meters. You may choose either to run, or the rower.

June 13, 2018 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Snatch 5 sets: 3 position snatch (high hang, below the knee, floor) + 2 OHS at 75% for all sets Deadlift 3 sets: 10 snatch grip deadlifts at 10 pounds heavier than today’s finishing weight, with a 3 inch deficit.

June 13, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Metcon (AMRAP – Reps) Skillwork: 10 minutes of handstand pushup work (hand position, strict versus kipping, modifications, pikes, etc) After finding a good modification, perform as many reps as possible in 3 minutes: Hand stand push-ups x max reps NOTE: please write whatever modifications (if any) that used in the comments….

June 12, 2018 jkwuest No comments exist

CrossFit Lifted – Tsunami Water Polo Deadlift Every 2 minutes for 12 minutes: 3 deadlifts at 80% of your 1RM If you have not deadlifted before, today will be a day to work on form and technique Metcon (AMRAP – Rounds and Reps) 22 minute AMRAP: 15 sit-ups 20 alternating DB Snatches (25/20/15) 20 air…

June 12, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (Weight) 4 sets: 10 DB ground to overhead 1:00 rest Metcon (Time) 4 Rounds For Time: 50 medicine-ball squats (choose weight) Run 400 meters 20:00 cap ** Score is time, or total reps completed in 20:00 Metcon (No Measure) 3 sets: 25 banded hamstring curls https://youtu.be/o33__4avqj8