Jomo Crossfit

Friday, 11/16/18

A: Strength Superset: Lower 5 (AMRAP – Reps) EMOM 10: Max Deadlifts Max DB Lunges (Single or Double) Male Deadlift Benchmarks: (185/225/275) Female Deadlift Benchmarks: (125/155/195) B: Metcon (AMRAP – Reps) AMRAP 9: (Ladder 3/6/9 etc….) Toes 2 Bar Snatch 115/75

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Thursday, 11/15/18

A: Metcon (10 Rounds for reps) EMOM 30: 10/7 Cals on Assault Bike 12 Burpees 3 Heavy Cleans (75%+)

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Wednesday, 11/14/18

A: Strength Superset Upper 4 (AMRAP – Reps) 5 Rounds: 1.Max Reps Bench Press Rx: M=BW, F=75% BW (More than 3 reps) 2.Max Reps Chinups B: Metcon (AMRAP – Rounds and Reps) Amrap 10: 40 Double Unders 20 DB Snatch 50/35

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Tuesday, 11/13/18

Warm-up General: Calisthenics and Stretching Specific: Clean & Jerk Skill: 5-10 Kipping Instruction A: Metcon (Time) 6 Rounds for Time: 8 Clean & Jerk 165/115 10 Pull-Ups 12 Box Jumps

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Monday, 11/11/18

LETS HAVE A GREAT WEEK!!! LETS GET FIT AND HAVE FUN! A: Jomo CrossFit: Superset 3 (CORE) 5 Rounds: (12 min to complete) – 7 Strict (ish) T2B – 14 Strict or WTD Situps FOCUS ON QUALITY not time. B: Metcon (AMRAP – Rounds and Reps) AMRAP 12: 12 Front Squats 45/35 12 Burpees over […]

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Friday, 11/09/18

A: Strength Superset 2: (Lower Body A) (AMRAP – Reps) EMOM 10: Alternate Between -Back Rack Rev Lunges (Choose Weight, goal is 8-12 Reps per round) -Explosive Box Jumps (Choose a height that is challenging but not dangerous, no rebounds) **Please Track your total reps, scaling methods, and weight used each week. FOCUS ON QUALITY […]

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Thursday, 11/08/18

Remember no 6:30pm or 7:30pm classes, please join us at the Military Fitness Challenge At MSSU!!! A: Metcon (AMRAP – Reps) Complete two total rounds, 3 minutes per station: –Assault Bike Calories –Burpees to Rig –Row Calories –MB Step-ups (24/20,20/14) –Renegade ROW (40/30) –Rest

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Wednesday, 11/07/18

A: Strength Superset 1: Upper Body A: (AMRAP – Reps) EMOM 10: Alternate Minutes Between: -Max Strict C2B Pull-Ups -Max Strict Press (Men:155/135/95)(Women:95/75/55) Choose one of these weights **Please Track your total reps, scaling methods, and weight used each week. We will repeat this workout multiple times over the next couple of months. The main […]

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Tuesday, 11/06/18

A: Metcon (Time) 2 Rounds for Time: 35 DB Snatch 50/35 50 Air Squats 35 Box Overs 24/20 50 Air Squats 35 Toes 2 bar

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Monday, 11/05/18

A:  Metcon (AMRAP – Rounds and Reps) Amrap 8: 2 Deadlifts 275/195 4 Bar Muscle Ups 8 Pistol Squats B: Clean and Jerk (1×1 (Est 1RM))  

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