11/11/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 5 Pull-Ups + 10 Push-Ups + 15 Squats Min 3: 3 Hang Snatch w/PVC + 3 Snatch Balance + 3 OHS Metcon Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in…

11/10/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: 200 M Run Min 2: Row Min 3: 10 Knees to Elbows MIn 4: 10 Suitcase Deadlifts (5 Each Arm) Metcon Metcon (Time) In Teams of 2 2 Rounds for Time 60 Cal Bike – M/M 70 Cal Bike 25 Synchro Deadlifts Rx+ 225/165 10 Rope…

11/09/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 10 Goblet Squats – Focus on knees out and Chest Upright Min 4: Double Under Practice Mobility 3 EMOM Leg Swings Ankle and Hip Opener Front Rack Weightlifting Squat Clean + Front Squat + Split Jerk (6 Sets of Complex)…

11/08/2017

Justin Smith – CrossFit Warm-up 2 Rounds 200 M Run 10/7 Cal Bike 20/15 Push-Ups Weightlifting Bench Press (5 x 5 x 5 x 5) Use your 10RM weight for all 4 Sets. Every 2:00 for 4 Sets Metcon Metcon (AMRAP – Reps) 12 EMOM Min 1: 18/15 Cal Row Min 2: Max Burpee Box…

11/07/2017

Justin Smith – CrossFit Warm-up 10 EMOM Min 1: Bike Min 2: Row Min 3: 10 Target Burpees Min 4: 10 Bar Good Mornings Min 5: HS Hold 2nd Round: Strict HSPU’s Metcon Metcon (Time) 5 Rounds for Time 15 KB or DB Deadlifts M-53/50 F-35 Rx+70/53 50 Ft. Farmers Carry M-53/50 F-35 Rx+70/53 25Ft.…

11/06/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: Bulgarian Split Squat Min 4: 5 Strict Pull-Ups or Ring Rows + 10 Push-Ups + 15 Squats Weightlifting Back Squat (5 x 5 x 5 x 5) Every 2 minutes, for 8 minutes (4 sets): Back Squat x 5 reps…

11/03/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 10 Hip Extensions Min 4: 10 PVC Pass Throughs + 5 OHS Directly into… 3 EMOM Min 1: Leg Swings Min 2: Med Ball Thoracic Stretch Min 3. Ankle and Hip Opener Weightlifting Snatch Press from Receiving (5 x 5…