01/01/2018

Justin Smith – CrossFit Metcon Warm-up 8 EMOM Min 1: Row Min 2: Bike Min 3: Light DB Snatches Mn 4: 3 Strict + 3 Kipping + :20 HS Hold 2nd Round: HSPU Practice Metcon (Time) 2018 New Year WOD!! Jumping and Pulling yourself into the New Year!! Let’s Go CFG!!! 3 Rounds 20 Synchro…

12/30/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Jog Min 2: Row Min 3: 8 Barbell Clean and Press MIn 4: Rope clamp practice Metcon Metcon (Time) For Time – Teams of 2 80 Cal Row 20 Clean and Jerks 135/95 Rx+ 155/105 10 Rope Climbs 80 Cal Row 20 Clean and Jerks 135/95…

12/28/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Row MIn 2: Band Step Overs 10 Each Leg MIn 3: Chinese Row 10 Each Min 4: 8 Box Jumps Barbell Warm-Up together-5 Minutes: Contact High Pull/Muscle Snatch/Snatch Drops-Footwork Drill/Hip Power Snatch Weightlifting Hang Power Snatch (2 x 2 x 2 x 2 x 2 x…

12/26/2017

Justin Smith – CrossFit Metcon 8 EMOM Min 1: Bike Min 2: 10 KB Swings Min 3: 10 Target Burpees Min 4: Row Warm-up Metcon (Time) For Time – In Teams of 2 60-50-40 Cal Bike *M/F or F/F 50-40-30 21-15-9 Deadlifts 225/165 – – – 2 Minute Rest – – – – – 1200-1000-800…

12/21/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: One arm DB Push Press Min 3: KB One Leg RDL (5 Each Leg) Min 4: Row Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15…