September 19, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (3 Rounds for weight) 3 sets: 4 manmakers (choose weight) Rest 60 seconds NOTE: these should increase in weight as you go, if able. Metcon (3 Rounds for time) Every 10 minutes for 30 minutes: 20 jumping pull-ups 20 push-ups 30 sit-ups 40 air squats Metcon (Weight) 200m farmers carry…

September 19, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*47 minute cap, including rest time. Compare to 6-28-17

September 18, 2017 jkwuest No comments exist

CrossFit Lifted – Endurance Club 5k Run (Time) Max Effort 5k RunRX: this should be treated as a 5k time trial, and you should be trying to match or beat your best 5k. This will be used for future reference in upcoming run programming. Metcon (3 Rounds for time) Scaled: 3 sets: 1000m run Rest…

September 18, 2017 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Metcon (6 Rounds for weight) 6 sets: 1 clean lift-off with 2 second pause+2 power cleans+3front squats+4 jerks Add 5-10#s onto the following percentages: 1-2: 40-50% 3-4: 55-60% 5-6: 65-70%

September 18, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Push Jerk E2MOM 8: 4 at 75-80% Metcon (Time) 2 rounds: 40 deadlifts (135/95) 20 burpees 400m run 13 minute cap. Metcon (No Measure) 6×8 strict pullups Rest 90 seconds between sets NOTE: please use whatever banded modification you used last week in order to perform each set of 8 unbroken….

September 17, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 8 sets: Tabata plank holds Metcon (AMRAP – Reps) 9 minute EMOM: 1) 30 second ME jump rope/jumping jack 30 second rest 2) 30 second ME KB Swing (choose weight) 30 second rest 3) 30 second ME burpee 30 second rest Total reps. At the 12 minute mark:…

September 17, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Overhead Squat E2MOM 10: 3 at 85% Metcon (Time) 15 rounds for time: 10 wallballs (20/14) 30 double unders 17 minute cap. NOTE: from now on, when you hit the “cap” in a workout, please reflect your score as the cap time + a second per missed rep. EXAMPLE: this workout…

September 14, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 3 sets: 15 lying leg lifts Rest 30-45 seconds Metcon (3 Rounds for time) Every 6 minutes for 18 minutes: 30 wallballs (choose weight) 20 cal assault bike 10 HR Push-ups 100 ft. Bear crawl Metcon (Weight) 3 sets: 15 floor presses (choose a heavy but doable weight)…

September 14, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Squat Clean Brief demo/refresher on the squat clean, then: E2MOM 10: Set 1: 6 at 70% Set 2: 4 at 80% Set 3-4: 2 at 85% Set 5: 2 at 90% NOTE: as always, focus on mechanics before load. If the mechanics aren’t there, don’t be afraid to scale a few…

September 13, 2017 jkwuest No comments exist

CrossFit Lifted – Endurance Club Metcon (Calories) 5 sets: 30 second max effort assault bike Rest 90 seconds Metcon (Distance) 10 minutes for max distance: 200m run Metcon (Calories) 5 sets 30 seconds max effort row 90 second rest