Workout of the Day

10/26/2018

CrossFit Smithfield – CrossFit Metcon (Weight) Power Clean 3 Touch n Go Reps on the Minute … add 10#/5# every minute until failure (must keep touch n go)Start at 60% of your 1 RM power clean.

10/22/2018

CrossFit Smithfield – CrossFit Bench Press (5 sets of 3 reps) Weighted Pull-ups (5 sets of 3, strict) Metcon (Time) 3 rounds 21 Push Up 7 Deadlift (225/155)

10/20/2018

CrossFit Smithfield – CrossFit Metcon (Time) 60-40-20 Wall Balls, 20/14 Calorie Row Metcon (Time) 27-21-15-9 reps: Toes To Bar HSPURx+: Strict HSPU Rest 5:00 Metcon (Time) 27-21-15-9 reps: Pullups SitupsRx+: GHD Situps

10/19/2018

CrossFit Smithfield – CrossFit Metcon (3 Rounds for time) Every 5:00 start on the next set of 30: 30 Clean and Jerk, @95/65 30 Clean and Jerk, @115/75 30 Clean and Jerk, @135/95

10/18/2018

CrossFit Smithfield – CrossFit Metcon (Time) Teams of 2 3 Rds 60 Cal. Assault Bike 40 Burpee Box Jump Overs (24/20) 20 Power Snatch (155/105) -Split reps as needed-

10/17/2018

CrossFit Smithfield – CrossFit Metcon (Time) 5-4-3(4-3-2 for the ladies) Regular rope climbs 25-20-15 Stick sit upsRest 5:00 Metcon (Time) 5-4-3 (4-3-2 for the ladies) Regular rope climbs 25-20-15 Stick sit ups

10/16/2018

CrossFit Smithfield – CrossFit Front Squat (8 sets of 3) Use 75% of 1RM Metcon (Time) 3 rounds 50′ Lunge walk with Dumbbells (35s/20s) 10 Chest to bar pullups