October 9, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Back Rack Lunge Take 10-12 minutes to establish your heaviest back rack lunge (perform 5 reps on the right leg, then switch and perform 5 on the left). Taken from the rack Metcon (3 Rounds for time) Every 5 minutes for 15 minutes: 50 double unders (100 singles) 40 air squats…

October 8, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (3 Rounds for time) 3 sets for times: 200m run 6 manmakers (choose weight) Rest 2 minutes Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 30 wallballs (choose weight) 300m row 30 situps Metcon (No Measure) 3 sets: 5-7 banded or box jumping pullups

October 8, 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 Then 10-15 minutes to find a 1RM snatch. This will be a brand new movement for most of you. Stay light and develop proper technique, so that you can increase load as…

October 5, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (Weight) 4 sets: 20 weighted sit-ups with a dumbbell (choose weight) Rest 1 minute Metcon (AMRAP – Reps) 20 minute EMOM: 1) 30 seconds ME DB Thrusters (choose weight) 30 seconds rest 2) 30 seconds ME burpees 30 seconds rest 3) 30 seconds ME wallballs (choose weight) Rest 90 seconds…

October 5, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Squat Clean Take 15-20 to establish a new 1RM squat clean Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP: 21 DB box step overs (45/25) 15 DB push presses 9 DB cleans Metcon (No Measure) 3 sets: 100 flutter kicks 1 minute rest

October 4, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Metcon (No Measure) 15 minutes of skill breakdown on the squat snatch. -starting position -finding your grip -first pull -straight arms until the hips -full extension, head through the ceiling -pull yourself under -widen feet to squat stance Metcon (Time) 3 rounds for time: 25 reverse overhead lunges (45/25) 15 handstand…

October 3, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 50 calorie row 25 burpees over the rower At minute 18:00 Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: 25 calorie assault bike 10 box stepovers (choose weight) At 35:00 Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP: 100m run…