08/11/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 6 EMOM Min 1: Bike Min 2: 10 Air Squats/10 Lunges Min 3: PVC Pass Throughs/Around the World Together Ankle and Hip Opener Snatch Warm-Up (Position Work) 1. Back Squat to Press 2. Muscle Snatch 4. Sotts Press 4. Snatch with Barbell Weightlifting Power Snatch (3-3-2-2-1-1-1) 12…

08/10/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Shuttle Sprints Min 2: Row Min 3: Burpees to a Target Min 4: KB Swings Rd. 2 – Wall Balls Skill Work HSPU Progression 1. How to kick up and Hold 2. Negative and then Strict Practice 3. Tripod – Comfortable in bottom…

08/09/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Assault Bike Min 2: Row Min 3: DB Push Press Min 4: Tight Bar Kips for :30 then Rd. 1 Pull-Up Practice Rd. 2 Toes to bar practice for remaining :45 *Warm up for your Clean and Jerk and dial in form. Metcon…

08/08/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2: Push-Ups Min 3: KB Swings Min 4: Double Under Practice Weightlifting Deadlift (3 x 3 x 3) 3 Sets of 3 working up to no more than 80% of 1RM. Metcon Metcon (AMRAP – Reps) 4 Rounds of: 2:00 AMRAP…

08/07/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: Bulgarian Split Squat Min 4: Squat Therapy Mobility as a Group – Hip and Ankle Opener on the Rig and Partner Front Rack Mobility. Weightlifting Front Squat (3-3-2-2-1-1-1) 12 Mins. to establish a new 1RM Front Squat…

08/04/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: Squat Therapy MIn 4: Band Pull-Aparts Metcon Metcon (Time) Masters and Teens Games Event # 4 rounds: 400-meter run 24 squats 12 burpee box jump-overs Rx+ With Vest 20/14 Gymnastics Handstand Push-ups (1 x ME) Strict HSPU’s…

08/03/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2: Double Unders Min 3: Burpees to Target Min 4: Hip Extensions Weightlifting Bench Press (5 x 5 x 5 x 5) 4 Sets of 5 at 75% of 1RM Metcon Metcon (Time) 4 Rounds 50 Double Unders 12 DB Snatches…

08/02/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Row Min 2: Banded Squats Min 3: DB Power Cleans Min 4: HR Push-Ups Weightlifting Power Clean (3-3-2-2-1-1-1) 12 Minutes to work up to a 1RM Power Clean with good form. When your form breaks down stop there. Metcon Metcon (Time) 6 Rounds…

08/01/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: 200 M Run Min 2: Bike Min 3: KB Swings Min 4: Box Step Downs Metcon Metcon (Time) For Time 10 Push Jerks 135/95 155/115 20 Pistols 30 GHD Sit-Ups 40 Wall Balls 20/14 30/20 50 Cal Row 40 Wall Balls 30 GHD…