October 15, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 3 sets: 20 elbows jacks Rest 20 seconds 30 second plank hold Rest 20 seconds Metcon (3 Rounds for reps) 24 minute EMOM: 1) 30 second assault bike for cals 2) 30 second DB push press (choose weight) 3) 75 foot bear crawl Note: score is for total…

October 15, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Snatch 10 minute Snatch technique/warm up: -set up -first pull -full extension -high pull -muscle to power to full E2MOM 10: 5 Snatches at 55-60% Stay light and develop proper technique, so that you can increase load as we continue into this cycle. If this percentage is too heavy, back it…

October 12, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 3 sets: 25 sit-ups Rest 30 seconds Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 5 burpees 10 calorie assault bike 15 KB Swings (choose weight) 20 calorie row Metcon (Weight) 3 sets: 10 alternating lunges 10 dumbbell strict presses (choose weight) Rest 1 minute

October 12, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Thruster 5 minutes of thruster demo/practice Then take 15 minutes to establish a 1RM thruster from the rack. Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 10 single-arm dumbbell power cleans (5 right arm, 5 left arm 55/35) 10 toes to bar 10 single arm reverse DB lunges (5 right…

October 11, 2017 jkwuest No comments exist

CrossFit Lifted – Endurance Club Metcon (5 Rounds for time) RX: 5 sets: 800m run Rest 2 minutes Scaled: 2 sets: 600m run Rest 2 minutes 3 sets: 400m run Rest 2 minutes

October 11, 2017 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Hang high pull 3 sets: 3 hang Snatch high pulls at 85% of your 1RM snatch Snatch +OHS+snatch balance 4 sets: 1+2+1 at 75%

October 11, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Metcon (No Measure) 9 minute EMOM: 1) 1-2 rope climbs (2-4 rope planks) 2) 5-7 HSPU 3) 5 bar muscle ups (use a box or a band if needed Metcon (6 Rounds for reps) 6 sets: 1 minute assault bike for cals 1 minute ME box jumpovers (24/20) 1 minute rest…

October 10, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Route 91 Tribute: Country Strong (Time) 58 wallballs (30/20) 500m row Then 10 rounds for time: 100m sandbag run (if sandbags run out, you MUST carry SOMETHING). 17 burpees 40 minute cap. If you have a weight vest, you may substitute that for the sandbag, but you must wear it for…

October 10, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Route 91 Tribute: Country Strong (Time) 58 wallballs (30/20) 500m row Then 10 rounds for time: 100m sandbag run (if sandbags run out, you MUST carry SOMETHING). 17 burpees 40 minute cap. If you have a weight vest, you may substitute that for the sandbag, but you must wear it for…

October 9, 2017 jkwuest No comments exist

CrossFit Lifted – Endurance Club Metcon (Distance) 15 minute EMOM: Distance run NOTE: for this, we will use the warm up to determine what distance you will run. Distance will not exceed 100m. Rest 5, then: Metcon (Time) 2 mile assault bike for time