05/31/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 9 EMOM Min 1: Bike Min 2: :30 DB Power Cleans/:30 DB Push Press Min 3: :30 Ring Rows/:30 Strict Pull-Ups Weightlifting Split Jerk (3-3-3-2-2-2-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 12 AMRAP 5 Power Cleans 135/95 185/125 10 HSPU’s 15 T2B Accessory…

05/30/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6 EMOM Min 1: Shuttle Sprint Min 2: Hollow Rocks :30/ Arch Rocks :30 Min 3: KB Swings :30/ HS Hold :30 Metcon Metcon (Time) For Time 1.5 Mile Bike 1000 M Row 150 Double Unders*Athletes who missed Murph yesterday will have the Opportunity…

05/29/2017

Justin Smith – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph…

05/26/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6 EMOM Min 1: Bike Min 2: Row Min 3 :30 Box Jumps/ :30 OHS w/PVC+#5 Then Burgener Warm up and Skill Transfer Drills 1. Muscle Snatch from Floor 2 Sets of 3 Reps 2. Snatch High Pull + Snatch 2 Sets of 3…

05/25/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 EMOM Min 1: Bike Min 2 Row Min 3: GHD Sit-Ups Min 4: Goblet Squat with Pause Metcon Metcon (AMRAP – Reps) 16 EMOM Odd: 15/12 Cal Row Even: 3 Back Squats 70% of 1RM Metcon Metcon (AMRAP – Reps) 4 AMRAP 10/7…

05/24/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 EMOM Min 1: Bike Min 2: Row Min 3: Hollow Rocks Min 4: KB Deadlifts Min 5: Handstand Hold Skill Work A) HS Walk Progression B) Warm Up for Deadlift 2 Rounds 10 Ft HS Walk, 3 Toes to Bar, 3 Deadlifts Metcon…

05/23/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 9 EMOM Min 1: Bike Min 2: Double Unders Min 3: KB Swings Weightlifting Split Jerk (3 x 3 x 3 x 2 x 2 x 2 x 1 x 1 x 1) Metcon Metcon (AMRAP – Reps) 8 AMRAP 3 Thrusters 95/65 115/85…

05/22/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6 EMOM Min 1: Bike Min 2: Row Min 3: Run Skill Work Work on Pull-Ups, Focus on Push-Up Form, Air Squat Practice – 2 Rounds 4 Pull-Ups, 6 Push-Ups, 8 Air Squats Metcon Metcon (Time) Murph Prep Week 4 1 Mile Run 50…

05/20/2017

Justin Smith – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 13 AMRAP 15 Burpees to 2 Plates 15 GHD Sit-Ups 15 KB Swings 53/35 70/53 200 M Run Together *Alternate Rounds Metcon Metcon (Time) For Time 100 Pistols 100 HSPU’s Weightlifting Hang Power Clean (3 x 3 x 3 x 3) Each Team…