Author: jkwuest

October 17, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (No Measure) 6 Sets 5 Devil’s Presses 1:00 Rest Metcon (No Measure) Bootcamp Open 20.2 TBD Metcon (No Measure) Cashout 4 Sets 25 Banded Hamstring Curls 15 Mountain Climbers

October 16, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Metcon (No Measure) E2MOM 8: 15 Bulgarian split squats each leg (weight optional) Let’s get used to this movement with zero or minimal load, as we will be using it in the future. Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP: 10/7 cal assault bike 7 HSPU…

October 15, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Dork (Time) 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.Boston firefighter Michael Kennedy, 33, of Boston,…

October 15, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) Every 1:30 for 7 sets 10 Unbroken Russian KB Swings *Try to go heavier on the KB than usual. Metcon (Time) 35 Rounds For Time (34:00 CAP) 10 Air Squats 5 Hand Release Pushups 1 Heavy Sandbag/DBall Clean Metcon (Time) Cashout 5:00 Easy Bike or Row

OLY

October 14, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Snatch Sotts Press (5 sets) Behind the neck presses to overhead, snatch grip, must be performed in a squat. Back Squat (8 sets) Warm up and build up to 70%, then begin your sets of 5-6 reps.

October 14, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Endurance Club Endurance 5K Triplet (Time) For time: 1600m run 1600m row 1600m row 200m sled pull (115/75) 42 minute cap.

October 14, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Bench Press E2MOM 10: 4 at 80% + 6-7 strict pull-ups (weight optional) NOTE: the pull-ups should be done unbroken. If you are incapable of doing a set of strict pull-ups unbroken, please use a band that allows you to do so Metcon (Time) Teams of two, for…

October 14, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) 4 Sets 15 Seated DB Shoulder Press, immediately into :30 Plank Hold 1:00 Rest Metcon (AMRAP – Reps) 8 Sets for Reps :20 Assault Bike Sprint :40 DB Hang Clean and Jerks (switch arms every 5 reps) 1:00 rest*Score is total reps over 8 sets. Metcon…

October 13, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Push Jerk E2MOM 10: 1) 9 at 55% 2) 7 at 70% 3-5) 5 at 80% Each of these will be done with a 1 second pause in the receiving position to encourage good technique. Metcon (AMRAP – Reps) 7 sets, for max reps: 30 second max thrusters…

October 13, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) EMOM 10:00 7 DB Thrusters Metcon (Time) For Time (25:00 CAP) 1000m Row 100 Jump Rope Singles/Jumping Jacks 2000m Row 200 Jump Rope Singles/Jumping Jacks
 1000m Row 100 Jump Rope Singles/Jumping Jacks Metcon (No Measure) Cashout 3 sets 1:00 Stationary Bear Hug DBall March 1:00 Rest