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…

10/05/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: 200M Run Min 2: Bike Min 3: 5-10 Ring Rows with Pause + 10 Push-Ups Min 4: One Leg Step Ups 5 each leg Weightlifting Thruster (3 x 3 x 3 x 3 x 3) Every 1:30 for 5 Sets Climbing in Weight…

10/04/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Min 1: Bike Min 2: Row Min 3: 5 T2B + 10 Push-Ups + 15 Squats Mn 4: HS Hold Skill Work 1. Handstand Push-Ups 2. Double Unders 3. Warm up on Back Squat Metcon Metcon (AMRAP – Reps) On a 10-minute clock, for max reps/pounds: 0:00-2:00…

10/03/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 2 Rounds 10/7 Cal Bike 12 Cal Row 14 One Arm KB Deadlift (7 Each Arm) Skill Work Teams of 2 1. Warm up to Deadlift weight with Partner – Work on Synchronizing at the Top 2. Burpee Box Jump Over – Synchro at the bottom Do…

10/02/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike MIn 2: Row Min 3: OH DB Waiters Carry Min 4: 10 Squats + 15 Push-Ups Weightlifting Bench Press (5 x 3) 5 Sets of 3 Climbing in Weight Metcon Metcon (Time) For Time Buy In: 5 Rope Climbs Rx+ Legless 4…