July 7, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) Tabata (8 Sets total) Russian KB Swings Metcon (Time) For Time (18:00 CAP): 600m Run Then, 21-15-9 reps of… Calorie Assault Bike DB Snatches Then, 600m run. Metcon (No Measure) Cashout 3 Sets 30 Penguin Taps 15 Banded Hamstring Curls 1:00 Rest

July 4, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) EMOM 8:00 8 Double KB Front Rack Squats Metcon (4 Rounds for reps) EMOM 20:00 Minute 1- :40 Assault Bike Minute 2- :40 DB Power Cleans Minute 3- :40 Jump Rope Minute 4- :40 Low Ring Muscle Up Ring Transitionshttps://www.youtube.com/watch?v=NQLV5DfZ8zA Athletes can scale MU transitions to…

July 4, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Power Snatch On a 12 minute clock: Complete 30 HSPU Then achieve a 1RM Metcon (3 Rounds for calories) 3 sets: 3 minute AMRAP: 30 DB Snatches (55/35) Max calories on the rower or assault bike Rest 2 minutes Metcon (No Measure) 4 sets: 25 sit-ups

July 2, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Metcon (Time) “Glen” For time: 30 clean n jerks (135/95) 800m run 10 rope climbs 800m run 100 burpees NOTE: this workout is normally a mile run each time, but we’re taking it easy on you guys today. 35 minutes cap. if you have trouble with volume burpees,…

July 2, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Fourth of July Bootcamp Wod (Time) 4 Rounds for Time (48:00 CAP) 7 Manmakers 17 Box Jumps 76 Calorie Row

July 1, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Endurance Club Metcon (7 Rounds for time) 7 sets: 800m run rest 2 minutes

July 1, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Snatch 10 SETS: 1.1 at 75-85% rest 2 minutes Snatch Push Press 4 sets: 5 reps at 65%4 sets: 5 reps at 65%

July 1, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Push Press On a 15 minute clock, perform 50 KB Swings (53/35), then find a 5RM with the remaining time. Metcon (AMRAP – Rounds and Reps) Teams of two, 15 minute AMRAP: 30 pull-ups 50 box jump overs (24/20) 70 double unders One person working at a time….

July 1, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) 6 Sets 100ft Reverse Sled Sprint (with 25-45# plates) 100ft Sprint 1:30 Rest Metcon (Time) For Time (17:00 CAP) 10-9-8-7-6-5-4-3-2-1 Devil’s Press *After each set of Devil’s Press, row 200m. Metcon (No Measure) Cashout Tabata (4 sets each, alternating) Bar Hang Russian Twists

June 30, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) 4 Sets 15 DB Floor Presses 15 V-ups 1:30 RestDB Floor Press: https://www.youtube.com/watch?v=lNdi7VEf2Ew Metcon (Time) 2 Rounds For Time (24:00 CAP) 800m Run 20 Wallballs 40 DB Snatches 60 Airsquats Metcon (No Measure) Cashout 5 Sets :15 Hollow Hold (roll over into) :15 Superman Hold :30…