February 5, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Front Squat E2MOM 10: 4 front squats at 109% of your 10-RM Metcon (2 Rounds for reps) 6 minute AMRAP: 20 double unders 10 burpees 20 deadlifts (155/105) Rest 2 minutes, then repeat. Metcon (No Measure) 200m pinch grip plate walk* (25/15) *using only your index finger, middle finger, and thumb….

February 4, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (Weight) 5 sets: 5 manmakers (choose weight) 100m run Rest 1 minute Metcon (5 Rounds for reps) 5 sets: On a 5 minute running clock: 400m row Max stationary lunges in remaining time until the 3:00 mark Rest 2 minutes Score is total lunges across all 5 rounds. Metcon (No…

February 4, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Power Snatch Brief refresher on power snatch technique (foot position, grip, head position, pull extension and catch). Every 2 minutes for 6 sets: 2 power snatches at 85-90% Metcon (Time) 5 rounds for time: 50 air squats 20 DB Snatches (55/35) 17 minute cap. Metcon (No Measure) 3 sets: 35 med…

February 1, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) Tabata russian twists (8 rounds) Metcon (AMRAP – Reps) Every 3 minutes for 30 minutes: 1) max manmakers (choose weight) 2) 250/200m row 3) rest 1 minute NOTE: if you run a little over the alotted minute on the row, THAT’S OK, you just get to rest a…

February 1, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Push Press Every 2 minutes for 6 sets: 5 push presses at 78-80% Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 24 single arm Russian KB Swings (53/35 12 each arm) 20 box stepovers (holding a single 53/35 KB in the briefcase carry position) 16 sit-ups Metcon (Weight) 3 sets:…

January 31, 2018 jkwuest No comments exist

CrossFit Lifted – Endurance Club Metcon (Time) Every 4 minutes for 24 minutes: 600m run NOTE: if you are unable to run 600m in 3 minutes or less, scale to 400m.

January 31, 2018 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Snatch Complex 3 sets: BTK+ATK+HH+FULL+2 OHS 70-75% +10 pounds 1RM Snatch Overhead Squat

January 31, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit Metcon (No Measure) skill: 15 minutes: rope climb progressions med ball cleans HSPU progressions Power Hungry (Calories) 3 minute max effort assault bike for calories RULES: EVERYONE must have at least one partner. The partners job is cheer on the person on the bike, and motivate them to move fast. 3…

January 30, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 3 sets: 20 ball slams + 30 second plank hold Rest 1 minute Metcon (2 Rounds for reps) Two rounds: 15 minute AMRAP: 15 jumping pullups 25 cal bike 35 DB Snatches (choose weight) 45 cal row Rest 5 minutes