January 21, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 3 sets: 25 weighted sit-ups (25/15) Rest 1 minute Metcon (8 Rounds for time) Every 3 minutes for 24 minutes: 15/10 cal row 5 burpees over the rower 10 wallballs (choose weight) Metcon (Weight) 3 sets: 7 Single-arm DB presses each arm (choose weight) Rest one minute

January 21, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Snatch grip deadlift+2 power snatches Brief refresher on power snatch technique (foot position, grip, head position, pull extension and catch). Every 90 seconds for 6 sets: 1 Snatch-grip deadlift +2 power Snatches at 80%* of your 1RM power snatch NOTE: try your best to mimic your setup for the snatch when…

January 18, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 5 sets: 15 sandbag deadlifts 30 second plank hold Rest 60 seconds Metcon (AMRAP – Rounds and Reps) 21 minute AMRAP: 50 foot walking 10 burpee box stepovers 10 alternating dumbbell Snatches (choose weight) 25 calorie row Metcon (Weight) 2 sets: 100 ft. Weighted bear crawl (choose weight)…

January 18, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Push Press Every 90 seconds for 6 sets: 6 push presses at 75% Metcon (5 Rounds for time) Every 4 minutes for 20 minutes: 20 single-arm dumbbell front squats (10 left, then 10 right)(55/35) 16 single-arm dumbbell push presses (8 and 8) 12 deadlifts (185/135) Metcon (No Measure) 3 sets: 8-10…

January 17, 2018 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Metcon (No Measure) Skill: Foot movement in snatch balance (work on jumping smoothly into the receiving position of a full snatch balance) Snatch 4 sets: BTK+ATK+HH+full 70-75% +10 pounds 1RM Snatch Drop bar between reps. Deadlift bar to the proper position, pause for one second, then snatch. Overhead Squat Max…

January 17, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Metcon (No Measure) EMOM 9: 1) 8-12 HSPU 2) 6-8 pistols 3) 8-12 ring rows Metcon (5 Rounds for reps) 5 sets: 2 minute AMRAP: 15/12 calorie row AMRAP KB Swings in remaining time (70/44) Rest 1 minute Metcon (No Measure) 2 sets: 100m waiter walk (55/35) Rest 1 minute Use…

January 16, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 3 sets: 25 weighted situps (25/15) Rest 1 minute Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Metcon (No Measure) 3 sets: 100m farmer carry (choose weight) Rest 90 seconds

January 16, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutesSecond Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served…