12/11/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Walking Samson Stretch Min 3 Row Min 4: 10 Banded Squats – Focus on Driving Knees out and Keeping Chest up Mobility 3 EMOM Leg Swings Ankle and Hip Opener Front Rack Weightlifting Front Squat (3 x 3 x 3 x 3 x…

12/09/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: 200 M Run Min 2: Row Min 3: 15 Air Squats Min 4: :30 HS Hold Metcon Metcon (Time) “Walls Balls and Bear Crawls…I ain’t doin it!” For Time – Share all work 2 Rounds 100 Cal Bike M/F or F/F 80 Cals 100 Wall Balls…

12/08/2017

Justin Smith – CrossFit Warm-up 6 EMOM Min 1: Bike Min 2: Row Min 3: 5 Strict Pull-Ups + 5 Box Jumps 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 Snatch from Mid Shin Weightlifting Power Snatch…

12/07/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 10 Goblet Squats Min 4: One Arm DB Push Press (5 Each Arm) Skill Work Work on Thruster and Row Technique Build in Weight Metcon CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65#…

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