July 10, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Endurance Club Metcon (3 Rounds for time) 3 sets: Run 1 mile Rest 5 minutes NOTE: If you are unable to complete a mile in under 10 minutes, please complete 1200 meters instead.

July 10, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Clean 5 sets: 3-position clean (high hang, mid thigh, floor) at 75% Split Jerk 3 sets: 2 with a 2 second pause in the receiving at 75%

July 10, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Metcon (Time) E2MOM 10: 2 rope climbs 100m run Rest 3 minutes, then: Metcon (AMRAP – Rounds and Reps) 7 minute AMRAP: 7 toes to bar 100 ft sandbag carry (150/100) 7 alternating lunges rest 3 minutes, then: Metcon (Time) For time: 70/50 cal bike

July 9, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squatsat the 25 minute mark: Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups12 minute cap.

July 9, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (AMRAP – Rounds) Every 1:30 for 6 sets 100m Shuttle Run (in 25ft increments)Score is total rounds completed in time allotted out of a possible 6 rounds. Metcon (AMRAP – Rounds) Every 4:00 for 24:00 200m Run 14 Double KB Deadlifts 7 Burpee Box Jump/Step OverScore is…

July 8, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Endurance Club Metcon (Time) For time: 1 mile run 3/4 body weight sled drag 100 calorie bike

July 8, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Metcon (No Measure) Snatch: 10 minutes of skill and position work with light weight Snatch 6 sets: 1.1.1.1 at 75% ()

July 8, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Push Press E2MOM 10: 8 push presses at 75% of 5RM + 3 burpee box jump overs (24/20) Metcon (Time) Teams of two: 5 rounds for time: Partner A: perform 30 KB Swings (53/35) Partner B: perform 15 overhead squats Then switch Partner A: 400m run Partner B:…

July 8, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) 5 Sets 15 DB Bicep Curls :45 Wall Sit 1:30 Rest Metcon (3 Rounds for reps) 3 Sets for Reps 6:00 AMRAP / 1:00 Rest 100ft DB Farmer Carry 12 Wallballs 9 DB Clean and Jerk 6 Burpees Metcon (No Measure) Cashout 400m Sled Pull (1/2…

July 7, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Back Squat E2MOM 10: 5 backsquats at 75% of your 3RM + 30 double unders NOTE: if you’re not doing double unders yet, work on them until the 90 second mark each 2 minute period. Metcon (2 Rounds for reps) 5 minute AMRAP: 8 alt DB Snatches (55/35)…