Jomo Crossfit

Friday, 01/24/20

Jomo CrossFit – CrossFit A: Metcon (Weight) Complex: 1 Snatch+2 Overhead Squats (10 min clock, work to heavy)Compare to 1/3/20 complex of 3 snatch+3 OHS. Should exceed that weight. A: Metcon (Time) 4 Rounds For Time: 12 Snatches 95/65 12 Overhead Squats 12 Toes 2 Bar

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CrossFit WOD, January 24, 2020

Friday, 01/24/20 Metcon (Weight) Complex: 1 Snatch+2 Overhead Squats (10 min clock, work to heavy) Compare to 1/3/20 complex of 3 snatch+3 OHS. Should exceed that weight. Metcon (Time) 4 Rounds For Time: 12 Snatches 95/65 12 Overhead Squats 12 Toes 2 Bar

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Thursday, 01/23/20

Jomo CrossFit – CrossFit A: Metcon (AMRAP – Reps) 5 min Max Burpee Box Overs 24/20 -Rest 5 min 4 min Max Burpee Box Overs 24/20 -Rest 4 min 3 min Max Burpee Box Overs 24/20 -Rest 3 min 2 min Max Burpee Box Overs 24/20 -Rest 2 min 1 min Max Burpee Box Overs […]

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CrossFit WOD, January 23, 2020

Thursday, 01/23/20 Metcon (AMRAP – Reps) 5 min Max Burpee Box Overs 24/20 -Rest 5 min 4 min Max Burpee Box Overs 24/20 -Rest 4 min 3 min Max Burpee Box Overs 24/20 -Rest 3 min 2 min Max Burpee Box Overs 24/20 -Rest 2 min 1 min Max Burpee Box Overs 24/20

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Wednesday, 01/22/20

Jomo CrossFit – CrossFit A: Metcon (AMRAP – Reps) EMOM 12: (alternating) 1). Max Strict Pull-Ups 2). 1 Heavy Clean & JerkScore you pull-ups in wodify, notate your heaviest c&j in the notes. B: Metcon (AMRAP – Reps) Fight Gone Bad(ish): 5 Rounds 1 min Max Bar Muscle-Up 1 min Max Clean & Jerk 155/105 […]

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CrossFit WOD, January 22, 2020

Wednesday, 01/22/20 Metcon (AMRAP – Reps) EMOM 12: (alternating) 1). Max Strict Pull-Ups 2). 1 Heavy Clean & Jerk Score you pull-ups in wodify, notate your heaviest c&j in the notes. Metcon (AMRAP – Reps) Fight Gone Bad(ish): 5 Rounds 1 min Max Bar Muscle-Up 1 min Max Clean & Jerk 155/105 1 min rest

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Tuesday, 01/21/20

Jomo CrossFit – CrossFit A: Metcon (Time) For Time: 10 Rounds for Time: 30 Double Unders 20 Air Squats 10 Burpees

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CrossFit WOD, January 21, 2020

Tuesday, 01/21/20 Metcon (Time) For Time: 10 Rounds for Time: 30 Double Unders 20 Air Squats 10 Burpees

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Monday, 01/20/20

Jomo CrossFit – CrossFit A: Metcon (Weight) Push Press: 10min work to heavy double A: Metcon (Weight) Push Press: 10min work to heavy double B: Metcon (AMRAP – Rounds and Reps) Amrap 10: 20 Wall Balls (20/14) 20 DB Snatch (50/35)

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CrossFit WOD, January 20, 2020

Monday, 01/20/20 Metcon (Weight) Push Press: 10min work to heavy double Metcon (Weight) Push Press: 10min work to heavy double Metcon (AMRAP – Rounds and Reps) Amrap 10: 20 Wall Balls (20/14) 20 DB Snatch (50/35)

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