11/01/2017

Justin Smith – CrossFit Warm-up Min 1: Bike Min 2: Row Min 3: 3-5 Strict Pull-Ups or Ring Rows + 10 Push-Ups Min 4: 10 Dual KB Deadlifts + :20 HS Hold Weightlifting Bench Press (10 x 10 x 10 ) 12 Minutes to establish a 10RM Metcon Metcon (AMRAP – Rounds and Reps) 10…

10/28/2017

Justin Smith – CrossFit Metcon (AMRAP – Rounds and Reps) On a running Clock 0-10:00 10 AMRAP 50 Ft DB Front Rack Lunge 35/20 Rx+ 50/35 15 Synchro Wall Balls 20/14 30/20 –10:00-15:00 Rest—– 15:00-25:00 10 Rounds for Time (Alternate Rounds) 8 SDHP 95/65 10 Box Jump Overs 24/20 35 Double Unders —-25:00-32:00——– Find 1RM…

10/26/2017

Justin Smith – CrossFit Warm-up 2 Rounds 200 M Jog 10/7 Cal Bike 10 Hip Extensions 10 Single Arm DB Push Press (5 Each Arm) Weightlifting BTN Push Press (5 x 5 x 5 x 5) 12 Minutes to work up to a 5RM. Jerk Grip Metcon Metcon (AMRAP – Reps) 16 EMOM Min 1:…

10/25/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: Single Leg Box Step Ups Min 4: 10 Burpees to a target Skill Work Pull-Ups 1) Strict 2) Kipping 3) Kipping C2B 4. Butterfly 5. Butterfly C2B Metcon Metcon (Time) For Time 500 M Row 3 Rounds of Cindy 20/15…

10/23/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 10 Hip Extensions Min 4: KB Waiters Carry 2 Rounds 4 Inch Worns 8 KB Swings 10 Barbell Good Mornings Metcon Metcon (Time) 3 Rounds For Time: 21 Wall Balls 20/14 Rx+30/20 15 Deadlifts 185/125 Rx+225/155 9 Dumbbell Push Jerks…