September 9, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) EMOM 8:00 5 DB Box Step Ups (each leg) Metcon (Time) 5 Rounds For Time (20:00 CAP) 300 m Row 15 Box Jumps/Step Ups 15 Alternating DB Snatches Metcon (No Measure) Cashout 3 Sets 20 Banded Hamstring Curls 20 Banded Tricep Extensions 1:00 Rest

September 8, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) 4 Sets 15 DB Floor Presses :30 Bar Hang 1:00 Rest Metcon (AMRAP – Reps) 20:00 AMRAP 19 Calorie Row 19 Wallballs Metcon (No Measure) Cashout 3 Sets 30 Flutter kicks 15 Toe Touches 1:00 Resthttps://www.youtube.com/watch?v=GUuKxII6FoQ

September 8, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Squat Clean E2MOM 4: 4 reps at 75% Squat Clean E2MOM 6: 2 at 85-90% At the 11:00 minute mark: Metcon (Time) Squat clean: 15 for time at 60% 3 minute cap. Metcon (AMRAP – Reps) 3 minute AMRAP: 3 deadlifts (225/155) 6 burpees Rest 2 minutes, then…

September 5, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Overhead Squat E2MOM 10: Set 1: 6 at 70% Set 2: 4 at 80% Set 3: 2 at 85% Set 4: 6 at 72% Set 5: 8 at 75% Record your heaviest set Metcon (AMRAP – Reps) E2MOM 6: 100m sprint Max power snatches until 1:30 (75/55) Rest…

September 5, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (No Measure) EMOM 16:00 Minute 1- 30 Jump Rope Singles/Jumping Jacks Minute 2- 10 Wallballs Minute 3- 10 Ring Rows Minute 4- 25ft Lunge Metcon (Time) For Time (24:00 CAP) 700m Row Then, 5 Rounds of 30 DB Deadlifts 20 Situps 10 DB Pushpress Then, 700m Row

OLY

September 4, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Push Press (8 sets) 3 Reps @75% Focusing on elbows slightly in front of the bar and tall torso, toes slightly out. Front Squat (5 sets) 2 Reps @32X1 Tempo @92% of last week Focus on high elbows and hips through Clean and Jerk (Practice) 1 Clean…

September 4, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Endurance Club Metcon (4 Rounds for time) Every 10 minutes for 40 minutes: 1200m run NOTE: these should be treated as max effort time trials each round. Attempt to push your pace and see how well you recover with the rest time provided.

September 4, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Metcon (No Measure) EMOM 12: 1) 6-8 ring dips 2) 2-3 wall walks 3) 10-12 ring rows 4) 30 second hollow hold Metcon (Time) 5 rounds, right arm: 12 single-arm dB deadlifts (55/35) 9 single-arm dB hang power cleans 6 single-arm dB push press Immediately into, 5 rounds…

September 3, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Shoulder Press E2MOM 10: 4 strict presses at 75-80% + 8-12 toes to bar Marco (Time) 3 Rounds for time of: 21 Pull-Ups 15 Handstand Push-Ups 9 Thrusters, 135#In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.To learn more…

September 3, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (5 Rounds for time) Every 2:00 for 10:00 100m Run*To be completed in 25ft increments like a shuttle run. Metcon (AMRAP – Reps) 18:00 AMRAP Ascending reps (1, 2, 3, etc.) of Alternating DB Snatches Burpee Box Jump/Steps Overs *After each third set (3’s, 6’s, 9’s, etc.)…