11/08/2017

Justin Smith – CrossFit Warm-up 2 Rounds 200 M Run 10/7 Cal Bike 20/15 Push-Ups Weightlifting Bench Press (5 x 5 x 5 x 5) Use your 10RM weight for all 4 Sets. Every 2:00 for 4 Sets Metcon Metcon (AMRAP – Reps) 12 EMOM Min 1: 18/15 Cal Row Min 2: Max Burpee Box…

11/07/2017

Justin Smith – CrossFit Warm-up 10 EMOM Min 1: Bike Min 2: Row Min 3: 10 Target Burpees Min 4: 10 Bar Good Mornings Min 5: HS Hold 2nd Round: Strict HSPU’s Metcon Metcon (Time) 5 Rounds for Time 15 KB or DB Deadlifts M-53/50 F-35 Rx+70/53 50 Ft. Farmers Carry M-53/50 F-35 Rx+70/53 25Ft.…

11/06/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: Bulgarian Split Squat Min 4: 5 Strict Pull-Ups or Ring Rows + 10 Push-Ups + 15 Squats Weightlifting Back Squat (5 x 5 x 5 x 5) Every 2 minutes, for 8 minutes (4 sets): Back Squat x 5 reps…

11/03/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 10 Hip Extensions Min 4: 10 PVC Pass Throughs + 5 OHS Directly into… 3 EMOM Min 1: Leg Swings Min 2: Med Ball Thoracic Stretch Min 3. Ankle and Hip Opener Weightlifting Snatch Press from Receiving (5 x 5…

11/01/2017

Justin Smith – CrossFit Warm-up Min 1: Bike Min 2: Row Min 3: 3-5 Strict Pull-Ups or Ring Rows + 10 Push-Ups Min 4: 10 Dual KB Deadlifts + :20 HS Hold Weightlifting Bench Press (10 x 10 x 10 ) 12 Minutes to establish a 10RM Metcon Metcon (AMRAP – Rounds and Reps) 10…

10/28/2017

Justin Smith – CrossFit Metcon (AMRAP – Rounds and Reps) On a running Clock 0-10:00 10 AMRAP 50 Ft DB Front Rack Lunge 35/20 Rx+ 50/35 15 Synchro Wall Balls 20/14 30/20 –10:00-15:00 Rest—– 15:00-25:00 10 Rounds for Time (Alternate Rounds) 8 SDHP 95/65 10 Box Jump Overs 24/20 35 Double Unders —-25:00-32:00——– Find 1RM…