June 18, 2018 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Clean and Jerk 6 sets: Clean grip deadlift with 2 second pause below the knee+clean+front squat+jerk Same complex as last week, but 77% on all sets Clean Pull 100% of clean 3×5

June 18, 2018 jkwuest No comments exist

CrossFit Lifted – Tsunami Water Polo Metcon (Weight) 9 minute EMOM: 10 push presses (same weight as last week) 3 burpees Metcon (Time) Teams of three: 200 wallballs (20/14) 150 KB Swings (44/35/26) 50 synchro burpees 20 minute cap,

June 18, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Hang Power Clean Every 90 seconds for 5 sets: 3 at 88% Experienced athletes, if you are comfortable with this movement and the listed percentages, please take the next 5-7 minutes building to the weight you plan on using. New athletes: Please use the next 10-12 minutes to work with the…

June 17, 2018 jkwuest No comments exist

CrossFit Lifted – Tsunami Water Polo Metcon (Weight) 9 minute EMOM: 10 push presses (same weight as last week) 3 burpees Metcon (Time) Teams of three: 200 wallballs (14/10) 150 KB Swings (35/26/15) 50 synchro burpees 20 minute cap,

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.