09/07/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 6 EMOM Min 1: Bike Min 2: Row Min 3: 10 Push-Ups + 10 Squats Mobility 1. Leg Swings 2. 20 Lunges 3. Thoracic Spine Stretch 4.Ankle and Hip Mobility Weightlifting Snatch Balance + Overhead Squat (2 x 2 x 2 x 2) perform the snatch balance,…

09/06/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: 200 M Shuttle Sprint Min 2: Row Min 3: Band Good Mornings Rd. 2 Bar Good Mornings Min 4: 20 Ab Mat Sit-Ups Weightlifting Deadlift (3-3-2-2-1-1-1-) 12 Mins to work up to 90% of 1RM Metcon Metcon (Time) 100% 4 Rounds 1:1 Work/Rest…

09/05/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 3 Rounds 200 M Run 10/7 Cal Bike 15 Air Squats 3-5 Strict Pull-ups or RIng Rows Mobility 1. Leg Swings – Front to Back and Side to Side 2. Olympic Wall Squat Stretch 1:00 3. PVC Pass Throughs x 10 Skill Work 1. Pull-Up Progression and…

09/02/2017

Justin Smith – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 12 AMRAP Partner A: 8 Ring Dips Rx+ 4 Ring Muscle Ups 10 T2B 35 Double Unders *Count as 12 Reps Partner B: Bike for Calories 12 AMRAP Partner A 8 Deadlifts 225/165 10 DB S2O 50/30 60/40(5 Each Arm) 12 Pull-ups Rx+…

09/01/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2. Row Min 3: Med Ball Cleans Min 4: 12 KB Swings Mobility 1. Leg Swings 2. Front Rack Mobility on Floor 3. 10 Tempo Air Squats/20 Lunges 4. Ankle and Hip Opener Weightlifting Enderton Front Squat complex (3 x 3…

08/31/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1. Bike Min 2. Row Min 3. HS Hold Min 4.5 PVC Pass Throughs and then Muscle Snatch with PVC. Use rig to keep the bar close Mobility 1. Leg Swings 2. 20 Squats/20 Lunges 3. Hip and Ankle Opener Weightlifting Snatch Push Press…

08/30/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 15-20 HR Push-Ups Min 4: Double Under Practice MIn 5: Bike Min 6: Row Min 7: 10 Wall Balls (Pause at Bottom) Min 8: 10 GHD Sit-Ups Mobility Calf Stretch on Wall Couch Stretch 1:00 Each leg…

08/29/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM 1: Bike 2: Shuttle Sprint 3: 3-5 Strict Pull-Ups + 5 Tight Bar kips + 5 kipping pull-ups 4: Front Rack KB Step Ups (5 Each Leg) Mobility 10 Active Samson Stretch 10 Active Lizards 10 Active Pigeons Weightlifting Power Clean + Hang Power Clean…

08/28/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM MIn 1: Bike Min 2: Row Min 3: Bulgarian Split Squat (6 Each Leg) Min 4: 15-20 Push-ups Mobility 1. Leg Swings 10 Front to Back/ 10 Side to side (Each Leg) 2. 20 Air Squats and 20 Lunges 3. Ankle and Hip Opener Weightlifting…