11/25/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Laps around Gym Min 2: Bike Min 3: Row Min 4: 10 OHS w/ PVC Min 5: :30 HS Hold Metcon Metcon (Time) For Time 1000 M Row 21 Synchro OHS 95/65 Rx+115/80 63 HSPU’s 300 Double Unders *Increments of 50 15 Synchro OHS 45 HSPU’s…

11/22/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 10 Suitcase Deadlifts (5 Each Arm) Min 4: 5 Strict Pull-Ups + 10 Push-Ups + 15 Squats Weightlifting Metcon Deadlift (3 x 3 x 3 x 3) Take 12 Minutes to work up to heavy set of 3. Metcon (Time)…

11/20/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: Double Under Practice Min 4: 10-15 Push-Ups + 15 AbMat Sit-Ups Weightlifting Bench Press (3 x 3 x 3 x 3) 4 Sets of 3 at 5RM weight. Use this as a warm-up for the workout. Metcon Metcon (Time) 5…

11/16/2017

Justin Smith – CrossFit Warm-up 6 EMOM Min 1: Bike Min 2: Row Min 3: 5 Strict Pull-Ups + 5 Burpees to a Target Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post time to commentsU.S. Army Spc. Christopher J. Coffland,…