December 4, 2017 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting HPS+PS+OHS 5 sets: 2+1+3 at 75-85% (high hang, mid thigh, full building) Note: 5 pounds heavier than last week on each lift. Front Squat 2 sets: 5.5.5 at 60%

December 4, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Shoulder Press Every 2 minutes for 10 minutes (5 sets): 1) 6 at 65% 2) 4 at 75% 3) 3 at 85% 4) 1.1 at 90% 5) 1.1 at 90% NOTE: for the “1.1” portion, athletes will perform one rep, rack the bar, rest 10 seconds, then perform the next one….

December 3, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (Weight) 3 sets: 10 goblet box squats (choose weight) Looking for full depth to a low box here. Rest 1 minute Metcon (AMRAP – Rounds and Reps) 30 min. AMRAP: 500m row 30 wallballs (choose weight) 30 sandbag deadlifts 30 wallballs 500m row Metcon (No Measure) 2 sets: 15 calorie…

December 3, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Back Squat E2MOM 10: Backsquat x 3 at 80% Immediately into: Back Squat 1 set of 10 at 70% Metcon (AMRAP – Rounds and Reps) Brief refresher on movements, then: 13 minute AMRAP: 10 push presses (95/65) 9 front squats 8 hang power cleans Metcon (Weight) 3 sets: Standing single arm…

November 30, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (5 Rounds for time) Every 7 minutes for 35 minutes: 750m row 30 KB Swings (choose weight) Metcon (Weight) 400m double front rack KB walk (choose weight)

November 30, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Power Clean 5 minute drill/demo/refresher on the power clean then, 15 minutes to establish a power 1RM 30 manmakers (Time) 30 manmakers (55/35) 10 minute cap. NOTE: if you do not make the cap, no big deal, but make sure you note how many you got. We will test this every…

November 29, 2017 jkwuest No comments exist

CrossFit Lifted – Endurance Club Metcon (4 Rounds for time) 4 sets: 1 minute assault bike at 70/50+ Rpms Immediately into a 400m run Rest 2 minutes Athletes who take more than 3 minutes to perform a 400 will perform either a 200 or 300

November 29, 2017 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting HHP+HPC+Jerk 5 sets: Starting at 75% of 1RM power clean or jerk (whichever is lowest) and building. Overhead Squat 2 sets: 5.5.5 OHS at 55-60%

November 29, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Metcon (No Measure) Skillwork 15 minutes: Pistol progression: box, ball, Dumbbell snatch transitions (changing hands at the top, touch n go) Metcon (5 Rounds for time) Every 3 minutes for 15 minutes: 100 ft. Sandbag carry (150/100) 21 KB Swings (53/35) Metcon (No Measure) 10 minutes of banded shoulder stretches and…

November 28, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 6 minute EMOM: 1) 15 elbow jacks 2) 40 second plank hold Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 5 rope planks 10 calorie assault bike ride 5 burpees 10 Knees to chest Metcon (Weight) 3 sets: 100 ft. Farmer carry (HEAVY) Rest 1 minute