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…

12/20/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: 10 Seated Hip Rotations Min 3: 10 Push-Ups + 3 PVC Muscle Snatch + 3 Hip Power Snatch MIn 4: 3 Strict Pull-Ups + 3 Kipping Pull-Ups Weightlifting Bench Press (10 x 10 x 10 x 10) Every 2:30 minutes, for 10 minutes…

12/19/2017

Justin Smith – CrossFit

Warm-up

Dynamic Warm-Up with Coach

Then…

3 Rounds

5 Strict Pull-Ups

15 Push-Ups

20 Squats

Metcon

Metcon (Time)

For Time

1000 M Row

800 M Run

40/30 Cal Bike

800 M Run

1000 M Row

Accessory

3 Rounds

Russian KB Halo (6 Each Direction)

Rest :20

10 Lemon Squeezes