10/21/17

Justin Smith – CrossFit Metcon Metcon (Time) For Time – Teams of 2 Round 1 10 Tire Flips 20 Bench Press BW/70% 30 Double Unders Each Rx+ x2 40 Cal Row 50Ft Walking Lunge each on Back 135/95 ——————————————————- Round 2 10 Tire Flips 20 Bench Press BW/70% 30 Double Unders Each Rx+ x2 40…

10/19/2017

Justin Smith – CrossFit Warm-up MIn 1: Bike Min 2: Row Min 3: 5 Elbows High and Outside + 5 Muscle Snatches + 5 Snatch Balance Mobility 3 EMOM Min 1: Leg Swings Min 2: Thoracic Spine Stretch Min 3: Ankle Hip Opener *Go Straight into this after warm-up. Weightlifting 3 Position Snatch (5 x…

10/18/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: 200 M Run Min 2: Bike Min 3: 10 Hip Extensions Min 4: 10 Squats + :30 HS Hold Metcon Accessory 3 Rounds 200 FT. Farmers Carry w/ KB (AHAP) 8 DB Bench Press Metcon (Time) For Time 25/20 Cal Row 20 Burpee Box Jump Overs…

10/17/2017

Justin Smith – CrossFit Warm-up 2 Rounds 200 M Run 10 Cal Row 50 Ft. Walking Lunge (Samson Stretch) 10 Suit Case KB Deadlifts (5 Each Leg) Weightlifting Metcon Bulgarian Split Squat (4 x 4 x 4 x 4) Bulgarian Split SquatEvery 2 Minutes for 8 Minutes. 4 Reps each Leg Build over the course…

10/16/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Double Under Practice Min 3: 10 One Arm DB Strict Press Min 4: 3-5 Strict Pull-Ups or Ring Rows + 10 Push-Ups + 15 Squats Weightlifting Push Press (5 x 5 x 5 x 5) 4 Sets of 5 Climbing in weight. Metcon…

10/12/2017

Justin Smith – CrossFit Warm-up 6 EMOM Min 1: Bike Min 2: Row MIn 3: 5 Muscle Cleans + 5 Front Squats + 5 Strict Press Mobility 1. Leg Swings 2. Thoracic Spine Stretch 3. Hip and Ankle Opener Weightlifting Hang Power Clean + Front Squat + Jerk (3 x 3 x 3 x 3…