Author: jkwuest

September 15, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Squat Clean E2MOM 4: 3 at 80% Squat Clean E2MOM 6: 1 at 95% At minute 10: Squat clean 15 reps for time at 78% 3 minute cap. Coach Meli (part 1) (Time) 3 rounds for time: 9 Dumbbell/Kettlebell reverse lunges (70/53 each arm)(farmer carry position) 11 KB…

September 15, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) 3 Sets 12 KB Deadlifts 9 Goblet Squats 6 KB Push Press 2:00 Rest Metcon (Time) Every 4:00 for 24:00 (6 Sets) 200m Run 12 Hanging Knee Raises 6 Devil’s PressScore is slowest time out of 6 total sets. Metcon (No Measure) Cashout 3 Sets :30…

September 12, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Overhead Squat E2MOM 12: 5 at 80% 3 at 85% 1 at 90% 1 at 95% 7 at 75% 8 at 80% Record heaviest lift Metcon (Time) For time: 40-30-20-10 overhead plate lunges (45/25) double unders sit-ups 17 minute cap. Metcon (No Measure) 3 sets: 1 minute plank…

September 12, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Time) On a running clock, 0:00-10:00 3 Rounds for Time (12:00 CAP) 10 Devil’s Press 15 Calorie Assault Bike Metcon (Time) 15:00-30:00 2 Rounds for Time (12:00 CAP) 15 Devil’s Press 25 Calorie Bike Metcon (Time) 30:00-45:00 For Time (12:00 CAP) 30 Devil’s Press 45 Calorie Assault…

OLY

September 11, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Push Press (10 sets) 2 Reps @80% Focusing on elbows slightly in front of the bar and tall torso, toes slightly out. Front Squat (5 sets ) 2 Reps @32X1 Tempo @94% Focus on high elbows and hips through Clean and Jerk (Practice) 1 Clean and Jerk…

September 11, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Endurance Club Metcon (10 Rounds for time) 10 sets: Sprint 100m rest 2 minutes Record all 10 times. After everyone has completed this, rest a 3 minutes, then: 1-Mile Run (Time) Max Effort 1-Mile RunFor time.

September 11, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Metcon (Calories) 3 minute AMRAP: Cal row Rest 3 minutes 3 minute AMRAP: Cal bike Rest 5 minutes, then: Metcon (4 Rounds for reps) 4 sets: 3 minute AMRAP: 50 foot bear crawl 7 box jump overs (24/20) 5 HSPU Rest 1 minute Bear crawl is worth 2…

September 10, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit America-Is-Grace-ful: a Lifted 9-11 tribute WOD (AMRAP – Rounds and Reps) 30 minute AMRAP: 9 pull-ups 11 power snatches (135/95) 9 pull-ups 11 clean and jerks (135/95) This is the least we can do to honor such a tragic day, that has become part of what our children…

September 10, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (No Measure) Every 1:30 for 6 sets 25 Jumprope Singles + 10 Pushups Metcon (AMRAP – Reps) 9:00 AMRAP 11 DB Squat Cleans 11 BurpeesThen @ minute 11:00 Metcon (Time) For Time: 2001m Row Metcon (Weight) Cashout 400m Front Rack KB Carry

September 9, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Endurance Club () Metcon (Calories) Teams of 3: 30 minute EMOM: 1) 50 m sled push (115/70) 2) max cal ab in 30 seconds 3) max cal row in 30 seconds Partners rotate through each station every minute. Score is total cals for both the rower and bike, added…