07/21/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 6 EMOM Min 1: Bike Min 2: Row Min 3: KB Waiters Carry Together: Snatch Warm-Up and Practice together Weightlifting Power Snatch (3 x 3 x 3 x 3 ) 4 Sets of 3 Climbing in weight. Does not have to be Touch N’ Go. Metcon Metcon…

07/20/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike MIn 2 : Double Under Practice MIn 3: Air Squats MIn 4: 15-20 Push-Ups Weightlifting Bench Press (5-5-3-3-1-1-1-1) Establish a new 1RM Bench Press Metcon Metcon (Time) Chipper Thursday! For Time 50 Toes to Bar 50 Wall Balls 20/14 30/20 50 Cal…

07/19/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: 200 M Run or Shuttle Sprints Min 2: Row 15/12 Min 3: Bar Good Mornings Min 4: 3 Strict + 3 Kipping Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Conditioning Metcon (No…

07/18/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 3 Rounds 200 M Run 15 Squats 10 Burpees 5 Strict Pull-Ups Weightlifting Tempo Back Squats (4 x 3) 3 Seconds going down and 3 Seconds in the bottom of your squat.4 Sets of 3 Climbing in Weight Metcon Metcon (AMRAP – Reps) 16 EMOM Min 1:…

07/17/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike :30 Hard/:30 Easy Min 2: Row 15/12 Cals Min 3: 3 DB Power Cleans + 3 DB Push Press + 3 DB Push Jerks Min 4: :40 Double Under Practice Weightlifting Push Press (5-5-3-3-1-1-1) Metcon Metcon (Time) 10 Rounds 3 Clean and…

07/14/2017

Justin Smith – CrossFit View Public Whiteboard Dallas 5 (AMRAP – Reps) Dallas 5 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories)…

07/13/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2 Row Min 3: Med Ball Clean Min 4: 10 DB Push Press Barbell Conditioning 2 Power Cleans + 2 Front Squats + 2 Jerks (10 EMOM) EMOM x 10 Warm up and choose a weight that is challenging Metcon Elizabeth…

07/12/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Run Min 2: Row Min 3: Push-Ups Min 4: Double Unders Weightlifting Bench Press (((75%/5)4)) Metcon Metcon (Time) 4 Rounds for Time 50 Double Unders 15 Toes to Bar 400 M Run Accessory Assault Bike Tabata (Calories) Assault Bike Tabata 8 Rounds :20…