Jomo Crossfit

Friday, 5/22/20

Jomo CrossFit – CrossFit A: Metcon (AMRAP – Reps) COMPLETE ALTERNATING SETS OF: 4X8 STRICT PULL-UPS (AS SLOW AS POSSIBLE, UNBROKEN, MAY ADD WEIGHT) 4X8 BANDED OR WEIGHTED PUSH-UPS (SLOW AND CONTROLLED)*SCALING PULL-UPS: 1. BANDED STRICT PULL-UPS 2. SUPINE PULL-UPS *SCALING PUSH-UPS: 1. 3 SECOND NEGATIVES MAINTAINING HOLLOW POSITION ALL THE WAY TO THE FLOOR. […]

Read more

CrossFit WOD, May 22, 2020

Friday, 5/22/20 Metcon (AMRAP – Reps) COMPLETE ALTERNATING SETS OF: 4X8 STRICT PULL-UPS (AS SLOW AS POSSIBLE, UNBROKEN, MAY ADD WEIGHT) 4X8 BANDED OR WEIGHTED PUSH-UPS (SLOW AND CONTROLLED) *SCALING PULL-UPS: 1. BANDED STRICT PULL-UPS 2. SUPINE PULL-UPS *SCALING PUSH-UPS: 1. 3 SECOND NEGATIVES MAINTAINING HOLLOW POSITION ALL THE WAY TO THE FLOOR. Metcon (Time) […]

Read more

Thursday, 05/21/20

Jomo CrossFit – CrossFit A: Metcon (No Measure) EMOM 25: 1). 40 sec Max Cal Machine (Bike or Row) 2). 5 Heavy Hang Cleans Unbroken 3). 10 Burpees 4). Max Hand Stand Walk, Practice, or Hold 5). REST

Read more

CrossFit WOD, May 21, 2020

Thursday, 05/21/20 Metcon EMOM 25: 1). 40 sec Max Cal Machine (Bike or Row) 2). 5 Heavy Hang Cleans Unbroken 3). 10 Burpees 4). Max Hand Stand Walk, Practice, or Hold 5). REST

Read more

Wednesday, 05/20/20

Jomo CrossFit – CrossFit A: Metcon (Weight) 4 Alternating Sets of: 8 Back Squat 8 Weighted Step-Ups (20 inches)Score back squat, notate step-ups in notes B: Metcon (Time) For Time: 5 Rounds, 100 ft Walking Lunge 50 Air SquatsRX+ Wear a Vest

Read more

CrossFit WOD, May 20, 2020

Wednesday, 05/20/20 Metcon (Weight) 4 Alternating Sets of: 8 Back Squat 8 Weighted Step-Ups (20 inches) Score back squat, notate step-ups in notes Metcon (Time) For Time: 5 Rounds, 100 ft Walking Lunge 50 Air Squats RX+ Wear a Vest

Read more

Tuesday, 05/19/20

Jomo CrossFit – CrossFit A: Metcon (AMRAP – Rounds and Reps) Amrap 20: 300m Run (beginning of 1st FedEx Driveway) 10 Pull-Ups 10 DB Snatch 50/35

Read more

CrossFit WOD, May 19, 2020

Tuesday, 05/19/20 Metcon (AMRAP – Rounds and Reps) Amrap 20: 300m Run (beginning of 1st FedEx Driveway) 10 Pull-Ups 10 DB Snatch 50/35

Read more

Monday, 05/18/20

Jomo CrossFit – CrossFit A: Metcon (Weight) Strength: Complete Alternating Sets of: 4×8 Strict Press (AHAP) 4×8 Bent Over Row (AHAP)*Do this in groups of like strength, focus on effort and weight. *Put S. Press weight in for score, put Row weight in Notes. B: Metcon (Time) For Time: 21 Snatch 75/55 21 Front Squats […]

Read more

CrossFit WOD, May 18, 2020

Monday, 05/18/20 Metcon (Weight) Strength: Complete Alternating Sets of: 4×8 Strict Press (AHAP) 4×8 Bent Over Row (AHAP) *Do this in groups of like strength, focus on effort and weight. *Put S. Press weight in for score, put Row weight in Notes. Metcon (Time) For Time: 21 Snatch 75/55 21 Front Squats 21 Bar Over […]

Read more