12/21/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: One arm DB Push Press Min 3: KB One Leg RDL (5 Each Leg) Min 4: Row Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15…

12/20/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: 10 Seated Hip Rotations Min 3: 10 Push-Ups + 3 PVC Muscle Snatch + 3 Hip Power Snatch MIn 4: 3 Strict Pull-Ups + 3 Kipping Pull-Ups Weightlifting Bench Press (10 x 10 x 10 x 10) Every 2:30 minutes, for 10 minutes…

12/19/2017

Justin Smith – CrossFit

Warm-up

Dynamic Warm-Up with Coach

Then…

3 Rounds

5 Strict Pull-Ups

15 Push-Ups

20 Squats

Metcon

Metcon (Time)

For Time

1000 M Row

800 M Run

40/30 Cal Bike

800 M Run

1000 M Row

Accessory

3 Rounds

Russian KB Halo (6 Each Direction)

Rest :20

10 Lemon Squeezes

12/16/2017

Justin Smith – CrossFit Warm-up Min 1: Bike Min 2: Walking Samson Stretch Min 3: Row Min 4: Light DB Snatches Metcon Metcon (Time) In Teams of 2 For Time 30 Synchro Box Jumps 24/20 30 Synchro DB Snatches 40/25 50/35 400 M Run 20 Synchro Box Jumps 20 Synchro DB Snatches 400 M Run…

12/15/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: :30 HS Hold Min 3: 10 Suitcase deadlifts (5 each Arm) Min 4: Row Metcon Metcon (Time) In Teams of 2 10 Rounds for Time (Alternate Rounds) 9 Handstand Push-Ups 12 KB Swings 53/35 Rx+ 70/44 15 GHD Sit-Ups Mobility and Recovery ROMWOD…

12/14/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Row Min 2: 3 Knees to Elbows + 3 T2B Min 3: 5 Muscle Cleans + 5 Wall Balls Min 4: Muscle Up Practice or Muscle Up Transition Practice CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots,…