February 11, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 3 sets: 25 ball slams (choose weight) 30 second plank hold Rest 30 seconds Metcon (1 Rounds for reps) 20 minute EMOM: 1) 30 second DB box stepover (choose weight) 30 second rest 2) 45 second burpee 15 second rest 3) 1 minute max effort row (cals) 4)…

February 11, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Power Snatch Take 15 minutes to find a new 1RM Ava (Time) 2 rounds for time: 2 rope climbs (4 planks) 12 front squats (155/105) 08 shoulder to overhead (155/105) 2 manmakers (55/35) 12 wallballs (30/20) 08 burpee med ball slams (30/20) 17 min. Cap.Happy Birthday to my grown up 10…

February 8, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 5 sets: 15 elbow jacks+100m run Rest 1 minute Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 250m row 10 burpees over the rower 20 KB Swings (choose weight) 10 calorie bike Metcon (Weight) 3 sets: 100 ft. Weighted sled pull (10-20#s more than last time) Rest…

February 8, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Push Press Every 2 minutes for 6 sets: 4 push presses at 82-85% Emma (AMRAP – Rounds and Reps) 2 min. AMRAP: 2 Push jerk (155/105) 4 HSPU Immediately into: Emma (cont) (AMRAP – Rounds and Reps) 6 min. AMRAP: 9 DB Snatch (55/35) 3 T2B Immediately into: Emma (cont. 2)…

February 7, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Metcon (No Measure) 15 minutes of skillwork Rope climbs and HS push-ups It is very important to learn where you are for both of these as far as progression goes. We will continue to work on these over the next several weeks. Metcon (AMRAP – Rounds and Reps) 7 minute AMRAP:…

February 6, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (Weight) 5 sets: 5 single arm DB presses each arm Rest 1 minute You should challenge yourself here and try to complete something heavy. Record your heaviest set. Metcon (5 Rounds for time) Every 5 minutes for 25 minutes: 50 foot burpee broad jump 40 DB Snatches (choose weight) 30…

February 6, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#33 minute cap.