09/25/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 9 EMOM Min 1: Bike Min 2: Row Min 3: 3-5 Strict Pull-Ups + 10 Push-Ups + 15 Squats Weightlifting Bench Press (5 x 4) 5 Sets of 4 Reps Climbing in Weight Metcon Team Series Event 4 2017 (Time) Teams of 2 – Share all work…

09/23/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 2 Rounds 1:00 Bike 1:00 Row 1:00 Double Under Practice 3 Muscle Cleans + 3 Hang Power Cleans + 3 Power Cleans Metcon Lift Up Luke (AMRAP – Rounds and Reps) “LUKE” 5 MIN AMRAP 4 Power Cleans: 155 lbs. Men/105 lbs. Women 24 Double Unders 10…

09/21/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 3 Rounds 10/7 Cal Bike 3-5 Strict Pull-Ups 5 Tempo OHS w/PVC Mobility 1. Leg Swings 2. Med Ball Thoracic Stretch 3. Ankle and Hip Opener Metcon Metcon (AMRAP – Reps) 5 AMRAP Buy In : 24/20 Cal Row 10 OHS 75/55 Rx+ 95/65 10 Pull-Ups —3…

09/20/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Row Min 2: Double Under Practice Min 3: Single Leg Step Ups Min 4: Handstand Hold :30 Mobility 1. Leg Swings 2. Lizard Both Legs 3. Hip and Ankle Opener Weightlifting Back Squat (2 x 2 x 2 x 2) 4 Sets of…

09/19/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 3 Rounds 12 Cal Row 10 KB Swings 50 Ft. Front Rack KB Carry Weightlifting Power Clean with a 3 Second Pause at Knee (7 x 1) Every 1:30 for 9 Minutes (7 sets): Power Clean with a 3 second pause at kneeStart at 70% of 1-RM…

09/18/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 10 Burpees Min 4: Walking Samson Stretch Mobility 1. Saddle Stretch 2. Active Pigeon (5 Each Leg) 3. Band Pull-Aparts Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m…

09/16/2017

Justin Smith – CrossFit View Public Whiteboard Metcon Warm-up 8 EMOM Min 1: 200 M Run Min 2: Bike Min 3: Row Min 4: 5 Bar Kips + 5 Tempo Goblet Squats Metcon (Time) For Time- Alternate Rounds with Your Partner 10 Rounds 10 T2B Rx+ 15 T2B 10 Burpee Box Jump Overs 24/20 Rx+…

09/15/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Row MIn 2: 5 Strict Pull-Ups+ 10 Push-Ups + 15 Air Squats Min 3: One Leg KB Deadlifts MIn 4: 3 DB Push Press + 3 DB Push Jerk + 3 DB Split Jerk Weightlifting Split Jerk + Behind the Neck Split Jerk…

09/14/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Min 1: Bike Min 2: Row Min 3: Shuttle Sprint Min 4: Double Under Practice Metcon (Time) 2 Rounds 800 M Run 150 Double Unders 50 GHD Sit-Ups WOD Strategy: This workout is to improve our endurance, improve our Double Unders and strengthen our midline. Pick a…