September 11, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (No Measure) Tabata (4 sets each) Med-ball Side Throws Wall SitMed-ball Side Throws: https://www.youtube.com/watch?v=2BmitGSZKPs Metcon (AMRAP – Rounds) Every 2:00 for 30:00: Station 1: 20/15 Cal Bike Station 2: 25 DB Snatches Station 3: 200m Run Station 4: 25 Wallballs Station 5: 25 SitupsScore is total rounds…

September 10, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Clean and Jerk These are POWER clean and SPLIT jerks 7 at 55% 6 at 65% 4 at 75% 3 at 85% Clean and Jerk EMOM 7: 2 PCNJ at 80% (or 5 to 10 pounds higher) Front Squat 3 sets of 10 at 65%

September 10, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit Push Press Every 90 seconds for 6 sets: 1-2: 3 at 65% 3-4: 2 at 75% 5-6: 1 at 80% Metcon (2 Rounds for time) For time: 40 KB Swings (53/35) 25 burpees 40 KB Swings (53/35) 6 minute cap. At the 8 minute mark, REPEAT. Metcon (No…

September 10, 2018 jkwuest No comments exist

CrossFit Lifted South – Bootcamp Metcon (8 Rounds for time) Every 2:00 for 16:00: 200m rowScore is time completed for each round. Metcon (AMRAP – Reps) Ten 1:00 rounds of: 100ft sandbag carry ME Devil’s Press 1:00 restScore is max effort Devil’s Press completed over the course of ten rounds.

September 9, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit Squat Clean Every 2 minutes for 6 minutes: 1st set: 8 reps at 55% 2nd set: 6 reps at 65% 3rd set: 4 reps at 75% All reps are done in singles. Immediately into: Front Squat 2 sets of 6 at 75% of your 1RM squat clean Metcon…

September 9, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) EMOM for 5:00 7 Sandbag SquatsBear hug position. Modify with 2 KBs in front rack position or with a smaller D-Ball. Metcon (Time) For Time (14:00 CAP): 25 Calorie Row 50 DB Hang clean and jerk 75 Airsquats 50 DB Hang clean and jerk 25 Calorie…

September 6, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit Front Squat Take 15 minutes to establish a 2-rm front squat with a pause (1 second) on the second squat. Metcon (AMRAP – Reps) Death By: Wallballs (20/14) Box jumpovers (24/20) Every minute until failure, add one rep to each movement until you can no longer complete the…

September 6, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) Every 1:30 for 5 sets: 15 DB Floor Press Metcon (3 Rounds for reps) Bootcamp “Fight Gone Bad” 3 Rounds 1:00 ME WallBalls 1:00 ME KB Sumo Deadlift High Pull 1:00 ME Box jumps/step ups 1:00 ME DB Push Press 1:00 Rest Metcon (No Measure) 5…

September 5, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Endurance Club Metcon (No Measure) Race pace warm up: 800m run at 60% of perceived max effort Rest about 1 minute 600m at 70% Rest about 90 seconds 400m run at 80% Rest about 1 minute 200m run at 80-85% Rest 3 minutes, then: 1-Mile Run (Time) Max Effort…