Jomo Crossfit

Monday, 02/18/19

Jomo CrossFit – CrossFit A: Snatch (5×60%, 4×70%, 3×80%, 2×90%) A: Metcon (AMRAP – Rounds and Reps) Amrap 10: 10 Snatch 95/65 10 Overhead Squats 35 Double Unders

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CrossFit WOD, February 18, 2019

Monday, 02/18/19 Snatch (5×60%, 4×70%, 3×80%, 2×90%) Metcon (AMRAP – Rounds and Reps) Amrap 10: 10 Snatch 95/65 10 Overhead Squats 35 Double Unders

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CrossFit WOD, February 15, 2019

Friday, 02/15/19 14.4ish (AMRAP – Rounds and Reps) Amrap 14: 60-Burpee to target 50 Toes-to-bars 40 Wall-balls 20/14 30 cleans, 135/95 20 muscle-ups

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Friday, 02/15/19

Jomo CrossFit – CrossFit A: 14.4ish (AMRAP – Rounds and Reps) Amrap 14: 60-Burpee to target 50 Toes-to-bars 40 Wall-balls 20/14 30 cleans, 135/95 20 muscle-ups

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Thursday, 02/14/19

Jomo CrossFit – CrossFit A: Metcon (No Measure) 4 Rounds not For time: 300M Run 30 Push-Ups 20 Box Overs 30 DB Snatch Rest approximately 2minNo Score, your goal is to hit the exact same time every round. This is to practice pacing not to crush one or two rounds and then survive.

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CrossFit WOD, February 14, 2019

Thursday, 02/14/19 Metcon 4 Rounds not For time: 300m Run 30 Push-Ups 20 Box Overs 30 DB Snatch Rest 2min No Score, your goal is to hit the exact same time every round. This is to practice pacing not to crush one or two rounds and then survive.

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Wednesday, 02/13/19

A: Metcon (Weight) Movement Cycling: EMOM 10: -10 Front Squats -35 Sec Double Unders or PracticeCompare to 1/30/19. Scale weight not reps if needed. B: Metcon (AMRAP – Rounds and Reps) Amrap 10: 12 Deadlifts 12 Pull-Ups 6 Front Squats 6 Chest 2 bar Pull-Ups 3 Snatch 3 Bar Muscle-Ups Rx: 155/105

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Tuesday, 02/12/2019

Happy Birthday Lindsey Workout: “Hypertrophy Tuesday:” Superset 1: 5×8 Bench Press 5×8 Biceps Curls Superset 2: 5×8 Strict Press 5×8 Bent Over Row *This is the opposite of “for time”. I want each set as heavy and hard as possible so it takes time to recover between sets. If you can go directly into your […]

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CrossFit WOD, February 12, 2019

Tuesday, 02/12/19 Metcon (Time) Happy Birthday Lindsey Workout: "Hypertrophy Tuesday:" Superset 1: 5×8 Bench Press 5×8 Biceps Curls Superset 2: 5×8 Strict Press 5×8 Bent Over Row *this is the opposite of "for time". I want each set as heavy and hard as possible so it takes time to recover between sets. If you can […]

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Monday, 02/11/19

Jomo CrossFit – CrossFit A: Metcon (Weight) Movement Cycling: EMOM 10 (Phase 3): -10 Unbroken Cleans -24 Air SquatsGoal is to maintain unbroken reps on cleans with perfect form. So if that means scaling back weight from previous weeks please do so. B: Metcon (Time) 10 Rounds for Time: 6 Burpees 12 Situps 16 Lunges […]

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