June 13, 2018 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Snatch 5 sets: 3 position snatch (high hang, below the knee, floor) + 2 OHS at 75% for all sets Deadlift 3 sets: 10 snatch grip deadlifts at 10 pounds heavier than today’s finishing weight, with a 3 inch deficit.

June 13, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Metcon (AMRAP – Reps) Skillwork: 10 minutes of handstand pushup work (hand position, strict versus kipping, modifications, pikes, etc) After finding a good modification, perform as many reps as possible in 3 minutes: Hand stand push-ups x max reps NOTE: please write whatever modifications (if any) that used in the comments….

June 12, 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 (25/20/15) 20 air…

June 12, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (Weight) 4 sets: 10 DB ground to overhead 1:00 rest Metcon (Time) 4 Rounds For Time: 50 medicine-ball squats (choose weight) Run 400 meters 20:00 cap ** Score is time, or total reps completed in 20:00 Metcon (No Measure) 3 sets: 25 banded hamstring curls https://youtu.be/o33__4avqj8

June 12, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Pat (Time) Wearing a 20-lb. vest, 6 rounds for time: 25 pull-ups 50-ft. front-rack lunge, 75 lb. 25 push-ups 50-ft. front-rack lunge, 75 lb.We will be doing 16 stationary lunge steps instead of lunging 50 feet. Women’s lunge weight will be 55 pounds. 40 minute cap.

June 11, 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 3 sets: 65% 3 sets: 75% Clean Pull At 100% of today’s finishing weight

June 11, 2018 jkwuest No comments exist

CrossFit Lifted – Tsunami Water Polo Metcon (Weight) 5 sets: 50 ft death march (choose weight) 15 db push press (same weight as last week) Metcon (Time) for time: 1500m row 50 wallballs (20/14) 25 burpees Metcon (Weight) 2 sets: 40 rkbs (choose weight) rest 1 minute

June 11, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Hang Power Clean Every 90 seconds for 5 sets: 4 at 85% 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 10, 2018 jkwuest No comments exist

CrossFit Lifted – Tsunami Water Polo Metcon (Weight) 5 sets: 50 ft death march (choose weight) 15 db push press (same weight as last week) Metcon (Time) for time: 1500m row 50 wallballs (14/10) 25 burpees Metcon (Weight) 2 sets: 40 rkbs (choose weight) rest 1 minute