05/19/2017

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 2 Second Pause in hole Weightlifting Snatch (4 x 6, 4 x 4, 4 x 2) 14 EMOM 1st 4 Min – 6 Touch N Go Snatches 1…

05/18/2017

Justin Smith – CrossFit View Public Whiteboard Weightlifting Warm-up Warm-up (No Measure) 400 M Run Then… 6 EMOM Min 1: Row Min 2: Push-Ups Min 3: Goblet Squats Back Squat (79%/5 85%/1 79%/5 87%/1 79%/5 89%/1) Metcon Metcon (AMRAP – Reps) 16 EMOM Min 1: Bike for Calories Min 2: GHD Sit-Ups Min 3: Bench…

05/17/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Bike 2. Squats 3. Ring Rows with Pause Metcon Metcon (Time) Regional Event 3 For time: 100-ft. dumbbell overhead walking lunge 100 double-unders 50 wall-ball shots 20/14 15-ft. rope climb, 10 ascents 50 wall-ball shots 100 double-unders 100-ft. dumbbell overhead walking lunge Rx…

05/16/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 9 EMOM Min 1: Bike Min 2: Double Unders Min 3: KB Swings Weightlifting Split Jerk (3-3-3-2-2-2-1-1-1) Metcon Metcon (Time) 3 Rounds 21 Cal Row 15 Burpee Box Jump Overs 24/20 9 Power Cleans 135/85 155/115 Accessory Metcon (No Measure) 2 Rounds 25 GHD…

05/13/2017

Justin Smith – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time – Teams of 2 150 Cal Bike – F/F 125 Cals 6 DB Cleans and 50 FT DB Front Rack Lung * Accumulate 400 Feet 100 Pull-Ups Rx+ C2B 2000 M Row *Partner Holds Handstand-Switch on the Row when Athlete B Comes down…

05/12/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6 EMOM Min 1: Bike Min 2: Row Min 3 One arm KB lunge Weightlifting Snatch (1. Snatch 65%/3 70%/3 75%/3 80%/3 85%/3) Metcon Metcon (Time) Buy In: 150 Double Unders 21-15-9 GHD Sit-Ups OH Squats 95/65. 115/85 Ring Dips Accessory Metcon (No Measure)…

05/11/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 9 EMOM Min 1: Row Min 2: Shuttle Sprint Min 3: 1 Round of Cindy 2 x 5 (each leg) Bulgarian Split Squat Weightlifting Back Squat (78%/4 83%/1 78%/4 86%/1 78%/4 88%/1) Metcon Metcon (Time) 800 M Run w/Wall Ball Then… 30-20-10 SDHP 95-65…

05/10/17

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 9 EMOM Min 1: Row Min 2: HS Hold Min. 3: DB Step Ups Metcon Metcon (AMRAP – Reps) 15 AMRAP 50 Cal Row 50 DB Snatch 50/35 70/50 50 T2B 50 HSPU’s Accessory Metcon (No Measure) 3 Rounds 20 GHD Sit-Ups 10 Weighted…

05/09/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 9 EMOM Min 1: Bike Min 2: Double Unders Min 3: Med Ball Clean Weightlifting Big Clean Complex 1. Conditioning “Big Clean Complex” 3 Sets: High Hang Squat Clean – Hang Squat Clean – Full Squat Clean – Push Press High Hang Squat Clean…