Jomo Crossfit

Friday, 08/07/20

Jomo CrossFit – CrossFit A: Metcon (Weight) Deadlift Pyramid: 10, 8, 6, 4, 2 Ascending Weight B: Metcon (AMRAP – Rounds and Reps) Amrap 10: 4 Bar Muscle-Ups 8 Cleans 115/75

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CrossFit WOD, August 7, 2020

Friday, 08/07/20 Metcon (Weight) Deadlift Pyramid: 10, 8, 6, 4, 2 Ascending Weight Metcon (AMRAP – Rounds and Reps) Amrap 10: 4 Bar Muscle-Ups 8 Cleans 115/75

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Thursday, 08/06/20

Jomo CrossFit – CrossFit A: Phase 4, Week 8, Day 3: Strength (Weight) Strict Press Pyramid Ascending Weight: 10, 8, 6, 4, 2 B: Metcon (AMRAP – Reps) 1). 4min Amrep: 20 Cal Bike 20 Burpees Rest 1 min 2). 4min Amrep: 20 Cal Row 20 Box Overs 24/20 Rest 1 min 3). 4min Amrep: […]

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Wednesday, 08/05/20

Jomo CrossFit – CrossFit A: Metcon (Time) 35 Double Unders 15 Toe 2 Bar 15 Squat Snatch 35 Double Unders 15 Toe 2 Bar 12 Squat Snatch 35 Double Unders 09 Toe 2 Bar 15 Squat Snatch 06 Double Unders 15 Toe 2 Bar 03 Squat Snatch Rx: 135/95

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CrossFit WOD, August 5, 2020

Wednesday, 08/05/20 Metcon (Time) 35 Double Unders 15 Toe 2 Bar 15 Squat Snatch 35 Double Unders 15 Toe 2 Bar 12 Squat Snatch 35 Double Unders 09 Toe 2 Bar 15 Squat Snatch 06 Double Unders 15 Toe 2 Bar 03 Squat Snatch Rx: 135/95

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Tuesday, 08/04/20

Jomo CrossFit – CrossFit B: Metcon (AMRAP – Rounds and Reps) Amrap 12: 200m run 12 burpees A: Phase 4, Week 8, Day 2: Strength (Weight) Back Squat Pyramid: Ascending weight: 10, 8, 6, 4, 2

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CrossFit WOD, August 4, 2020

Tuesday, 08/04/20 Phase 4, Week 8, Day 2: Strength (Weight) Back Squat Pyramid: Ascending weight: 10, 8, 6, 4, 2 Metcon (AMRAP – Rounds and Reps) Amrap 12: 200m run 12 burpees

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Monday, 08/03/20

Jomo CrossFit – CrossFit A: Phase 4, Week 8, Day 1: Strength (Weight) Pyramid Climbing (Final Week): Bench Press, Ascending: 10, 8, 6, 4, 2 B: Metcon (Time) For Time: 100 Double Unders 50 Deadlifts 165/115 40 Chest 2 Ground Push-Ups 30 Cleans 165/115 20 Chest 2 Bar Pull-Ups 10 Cal Bike

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CrossFit WOD, August 3, 2020

Monday, 08/03/20 Phase 4, Week 8, Day 1: Strength (Weight) Pyramid Climbing (Final Week): Bench Press, Ascending: 10, 8, 6, 4, 2 Metcon (Time) For Time: 100 Double Unders 50 Deadlifts 165/115 40 Chest 2 Ground Push-Ups 30 Cleans 165/115 20 Chest 2 Bar Pull-Ups 10 Cal Bike

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Friday, 7/31/20

Jomo CrossFit – CrossFit A: Metcon (Time) For Time: 30 Burpee Buy In, 3 Rounds; 20 Air Squats 10 DB Shoulder 2 OH each Side (50/35) 5 Bar Muscle Ups, 30 Burpee, Buy Out

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