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 For Time 25/20 Cal Row 20 Burpee Box Jump Overs 20 Thrusters 95/65 800 M Run 20 Thrusters 95/65 20 Burpee Box Jump Overs 25/20 Cal…

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…

10/11/2017

Justin Smith – CrossFit Warm-up Min 1: 200 M Run Min 2: Row Min 3: 10 Push-Ups + 15 Squats MIn 4: :30 HS Hold Weightlifting Bench Press (4 x 5) Every 1:30 4 Sets of 5 Climbing in weight Metcon Metcon (AMRAP – Reps) 16 EMOM Min 1: 15 Box Jumps 24/20 Min 2:…

10/10/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 50 Ft. Walking Lunge Min 4: 10 Bar Good Mornings Weightlifting Deadlift (5 x 3) Every 1:30 for 5 Sets at 80% of 1RM Metcon Metcon (AMRAP – Rounds and Reps) 12 AMRAP 12 Pull-Ups Rx+ C2B 9 DB Reverse…

10/09/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row MIn 3: 7 Tempo Goblet Squats MIn 4: Double Under Practice Mobility 1. Leg Swings 2. Thoracic Spine Stretch with MedBall 3. Ankle and Hip Opener Weightlifting Back Squat ( 8 x 4 x 8 x 4) Every 2 Minutes for 8…