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.)…

OLY

September 2, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Snatch Balance (8 Sets) Snatch Balance + 2 Overhead Squat @75% of SNBL Back Squat (5 sets) 2 reps @ 32X1 Tempo @92% of last weeks heavy Snatch 1 light weight, excellent form snatch every 30 seconds until the end of class

September 2, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Endurance Club Metcon (10 Rounds for time) E3MOM 30: 15/12 cal bike 100m sled pull (starting at 55/35)* *Every round, add 10#s to the sled

September 2, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Squat Clean E2MOM 4: 3 at 80-85% Squat Clean E2MOM 6: 5 at 70% Squat Clean For time: 15 reps at 60% The Royse Double (Kevin and Paul) (Time) Kevin Teams of two, for time: 7 sandbag over the shoulder each (150/100) 14 synchro burpees 80 double unders…

September 2, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) 4 Sets 15 DB Floor Presses 1:00 Rest Metcon (Time) Every 4:00 for 20:00 (5 Sets) 15 Calorie Assault Bike 10 Hanging Knee Raises 50ft Bear CrawlScore is the slowest time out of 5 sets. https://youtu.be/42Qcftm2tYk?t=32 Metcon (Weight) Cashout 400m Farmer’s Carry

August 29, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit Overhead Squat E2MOM 10: Set 1: 7 at 65% Set 2: 5 at 75% Set 3: 3 at 80-85% Set 4: 7 at 68% Set 5: 10 at 70% Record your heaviest set. Coach B: Version 46 (2 Rounds for time) For time: 8 manmakers (55/35) 29 med…

August 29, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp Metcon (Weight) 6 Sets: 8 DB Power Cleans 25ft Farmer Carry Lunge 1:00 Rest Metcon (AMRAP – Reps) 10:00 AMRAP 10 Box Jumps 10 Pushups 10 DB Box Steps UpsRest 5:00, then: Metcon (Calories) 5:00 AMRAP Max Effort Calorie Row Metcon (No Measure) Cashout 3 Sets :30 Right…

OLY

August 28, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting Push Press (8 sets) 3 Reps @70% Focusing on elbows slightly in front of the bar and tall torso Front Squat (5 sets) 3 Reps @32X1 Tempo @90% of last week Focus on high elbows and hips through

August 28, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Endurance Club Metcon (Distance) 30 minute AMRAP: 100m run Rest 30-60 seconds 200m run Rest 30-60 seconds 300m run Rest 30-60 seconds Etc. Rules: you MUST rest at least 30 seconds, but NO MORE than 60 seconds between rounds. Score is total meters.