06/24/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 EMOM Min 1: 200 M Run MIn 2: Row Min 3: DB Snatches MIn 4: Handstand Hold Metcon Metcon (Time) 2 Rounds for Time – In Teams of 2 Share all work 80 Cal Bike 60 HSPU’s 40 Power Snatches 95/65 115/85 20…

06/22/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6 EMOM Min 1: Bike MIn 2: Row Min 3: Band Good Mornings Group Dynamic Warm Up 1. Jog 2. High Knees 3. Butt Kicks 4. High Front Kicks 5. Front and Side Lunge Weightlifting Deadlift (10-8-6-4-2) Climb in Weight each set. Put in…

06/21/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Cal bike 15 Push-Ups 10 Cal Row 15 Squats Skill Work 1. Rope Climbs 2. Double Unders Metcon Metcon (AMRAP – Reps) 10 EMOM Odd: 20 GHD Sit-Ups Even: 50 Double Unders —5 Minute Rest—– 10 EMOM 7 Bench Press Rx…

06/20/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 EMOM Min 1: Bike Min 2: Sprint Min 3: Band Pull-Aparts MIn 4: Squats Weightlifting Front Squat (60%/2 70%/2 75%/2 80%/2 (85%/1)3) Metcon Metcon (Time) For Time 25 Thrusters 95/65 115/85 25 Pull-Ups Rx+ C2B 25 Cal Row 25 Overhead Squats 95/65 115/85…

06/19/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 EMOM Min 1: Bike Min 2: Row Min 3: KB Windmill Min 4: Strict Pull-Ups Weightlifting Push Press (3 x 3 x 3 x 3 x 3) Metcon Metcon (Time) 3 Rounds 30 KB Swings 53/35 70/44 15 Burpee Box Jump Overs 24/20…

06/16/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 6 EMOM Min 1: Bike Min 2 Row Min 3: :30 Plate Squat Stretch/ :30 PVC Pass Throughs Together Sotts Press – 2 x 5 High Pull + Muscle Snatch + Overhead Squat 2 Sets Weightlifting 3 Position Snatch (3 x 3 x 3…

06/15/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 EMOM Min 1: Bike Min 2: Row Min 3: Air Squats/Goblet Squats Min 4: Band Pull Aparts Min 5: Bulgarian Split Squat Weightlifting Back Squat (60%/2 70%/2 75%/2 80%/2 (85%/2)2) Metcon Metcon (AMRAP – Rounds and Reps) 12 AMRAP 4 Strict HSPU’s Rx+…

06/14/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 EMOM Min 1: Bike Min 2: Row Min 3: Band Good Mornings Min 4: Push-Ups Weightlifting Deadlift (5 x 5 x 5 x 5) Metcon Metcon (Time) 4 Rounds for time 400 M Run 15 SDHP 95/65 115/80 12 Ring Dips Rx+ 6…

06/13/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 EMOM Min 1: Bike Min 2: Shuttle Sprint Min 3 KB Swings Min 4: Burpees Weightlifting Bench Press (5 x 5 x 5 x 5) Midline Conditioning Metcon (Time) For Time 30 GHD Sit-Ups 30 Cal Row 25 GHD Sit-Ups 25 Cal Bike…