September 16, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Tsunami Water Polo Back Squat Brief air squat review Then 15 minutes of back squat technique. New athletes: stay light and work through good quality reps at about 5/10 as far as difficulty (50%) Experienced athletes: Work through 3 sets of 10 at 50-55% of your previous heaviest lift….

September 16, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit Squat Clean Every 2 minutes for 6 minutes: 1st set: 7 reps at 60% 2nd set: 5 reps at 70% 3rd set: 3 reps at 80% All reps are done in singles. Immediately into: Front Squat 2 sets of 5 at 80% of your 1RM squat clean Metcon…

September 16, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (6 Rounds for time) Every 2:00 for 12:00 200m Run Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 5 Ring rows 10 Wallballs 15 KB Swings Metcon (No Measure) 4 sets 25 Banded Good Mornings 25 Elbow JacksRest :30 between each movement.

September 13, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit Front Squat E2MOM 8: Front squats with a 1 second pause Set 1: 10 at 50% Set 2: 8 at 60% Set 3: 6 at 70% Set 4: 4 at 75% NOTE: please hold yourself accountable during your pause at the bottom. You should descend below parallel, pause,…

September 13, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) Every 1:30 for 5 sets: 15 DB Floor Press Metcon (Time) For Time (16:00 CAP): 10 manmakers Then: 8 rounds 10 DB Push Press 10 DB Box step ups 10 Weighted DB situps Then: 10 manmakers Metcon (Weight) 5 Sets 15 Delt Rows 1:00 RestDelt Rows…

September 12, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Endurance Club Metcon (Time) For Time: 400m run Rest at least 1 minute 800m run Rest at least 1 minute 1200m run Rest at least 1 minute 800m run Rest at least 1 minute 400m run

September 12, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Snatch E3MOM 18: 4 Snatches (2 power/2 full) Build, but finishing set should be 5-15 pounds heavier than last week. 2 less reps, so upping the weight shouldn’t be an issue. Snatch Pull 3 sets of 3 hang snatch high pulls at today’s finishing weight +15-20 pounds

September 12, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit Metcon (No Measure) Pistol progressions: EMOM 7: 6 pistols at one progression higher than last week. NOTE: if you cannot complete this, scale back to your previous progression and do 8 reps instead. Metcon (10 Rounds for time) 10 sets: Every 2 minutes: 15/12 calorie assault bike or…

September 12, 2018 jkwuest No comments exist

CrossFit Lifted South – Bootcamp Metcon (AMRAP – Rounds) Every minute on the minute for 20:00: 2 KB Swings 1 BurpeeAdd 2 KB swings and 1 burpee each minute until failure. Score is total rounds completed. Metcon (No Measure) 4 Sets, 1:00 Each Station Pigeon Stretch L leg Pigeon Stretch R leg Twisted Cross Pec…

September 11, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups10 minute cap. At minute 13:00: Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#10 minute cap. At the 26:00: 1000m Row (Time) Max Effort 1000m Row6 minute cap.