Author: jkwuest

September 19, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Overhead Squat E2MOM 12: 4 at 85% 2 at 90% 1 at 95% 1 at 98% 10 at 75% 9 at 80% Metcon (AMRAP – Reps) Every 5 minutes for 15 minutes: 3 minute AMRAP: 30 alternating DB Snatches (55/35) as many single-arm OH DB squats in remaining…

September 19, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) Every 1:30 for 7 Sets 5 Sandbag Cleans + 50ft Sandbag Carry Metcon (Calories) 6 Sets for Calories 3:00 AMRAP / 1:00 Rest 20 OH Plate Lunges Max Effort Row in Remaining Time Metcon (Weight) Cashout 400m Front Rack KB Carry

OLY

September 18, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Push Jerk (8 sets) 2 Reps @1RM Push Press Focusing on elbows slightly in front of the bar and tall torso, toes slightly out. Clean High Pull (5 sets) 2 Reps complex* at 90%1 RM Clean Pause above knee, finish high pull. Then, lower bar by initiating…

September 18, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Endurance Club The Lifted Endurance Miracle Mile (Time) For time, in teams of two: 1600m sled push (115/80) This is to be done in 400m increments, around the building. You may switch off however and as often as you’d like. 40 minute cap. This workout will seem never-ending. It…

September 18, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Metcon (No Measure) E2MOM 8: 1 rope climb 2 wall walks 1 rope climb Metcon (Time) 4 rounds: 100m bear hug sandbag carry (100/70) 200m run 10 deadlifts (185/125) 16 minute cap. Metcon (No Measure) 3 sets: 25 weighted sit-ups (20/14 med ball)

September 17, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-upsIn honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010To learn more about Coe click here27 minute cap. If rings are unavailable, do hand-release push-ups. At minute 32:00: Metcon (Time)…

September 17, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (No Measure) 5 Sets 15 Tricep Dips (from a bench or box) :30 Wallsit 1:00 Rest Metcon (Time) For time (23:00 CAP) 300m run 30 DB Snatches 600m Row 60 Single-arm DB Push Press (Rest 2:00, repeat.)DB Push presses are 60 reps total, switching arms every 5…

OLY

September 16, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Snatch Balance (8 sets) Snatch Balance + 2 Overhead Squat @85% of SNBL Snatch Pull (5 sets) 2 Reps complex* at 90%1 RM Snatch Pause blow the knee 1 sec and above the knee 1 second and finish high pull**. *once the bar is lifted it will…

September 16, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Endurance Club Metcon (Time) For time: 1 mile run 500m row 1 mile run 500m row 1 mile run 40 minute cap.

September 16, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Shoulder Press E2MOM 10: 1-2: 2 at 90% 3-5: 3 at 95% no toes to bar today, save it for next week. Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP, teams of two: 400m run with a one plate per team (45/25, co-eds teams use 45 if…