12/01/2017

Justin Smith – CrossFit

Warm-up

2 Rounds

200 M Run

12 Cal Row

9 Hip Extensions

7 Burpee Pull-Ups

Metcon

Metcon (AMRAP – Reps)

20 EMOM

Min 1: :45 Calories Assault Bike

Min 2: 12 DB Snatches 50/30 Rx+ 60-70/40

Min 3: 2 Rope Climbs

Min 4: Rest

Mobility and Recovery

ROMWOD

11/29/2017

Justin Smith – CrossFit Warm-up 6 EMOM Min 1: Bike Min 2: 10 Sumo Inch Worms Min 3: 1 Arm Russian KB Swing Mobility Throacic Spine Med Ball Stretch Barbell Warm-Up – Together 3 Muscle Snatch 3 BTN Push Press – Snatch Grip 3 Hip Power Snatch 3 Hang (Above Knee) Power Snatch 3 Power…

11/27/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Row Min 2: 10 Squats + 10 Push-Ups Min 3: Bike Min 4: Walking Lunge – Samson Stretch Mobility 1. Leg Swings – 8 Front to Back/8 Side to Side 2. Ankle and Hip Opener Weightlifting Back Squat (5 x 2 x 5 x 2) Every…

11/25/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Laps around Gym Min 2: Bike Min 3: Row Min 4: 10 OHS w/ PVC Min 5: :30 HS Hold Metcon Metcon (Time) For Time 1000 M Row 21 Synchro OHS 95/65 Rx+115/80 63 HSPU’s 300 Double Unders *Increments of 50 15 Synchro OHS 45 HSPU’s…

11/22/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 10 Suitcase Deadlifts (5 Each Arm) Min 4: 5 Strict Pull-Ups + 10 Push-Ups + 15 Squats Weightlifting Metcon Deadlift (3 x 3 x 3 x 3) Take 12 Minutes to work up to heavy set of 3. Metcon (Time)…