FRIDAY, 03/20/20

Jomo CrossFit – CrossFit

A: PHASE 1, WEEK 2, DAY 5 (STRENGTH): (Weight)

COMPLETE ALTERNATING SETS OF:

4X10 FRONT SQUAT

4X10 SHSPU OR DB ARNOLD PRESS (AHAP)
*SCORE FRONT SQUATS, INCREASE DEFICIT ON HSPU AS NEEDED TO MAINTAIN DIFFICULTY.

B: PHASE 1, WEEK 2, DAY 5 (METCON): (AMRAP – Reps)

DEATH BY POWER CLEAN:

RX: 185/125

C: Metcon (Time)

Home WOD:

1). STRENGTH: (4 Sets)

A). Max Unbroken Push-Ups

B). 10 Chair Dips

*Push-up set is over when form breaks or you have to pause in order to continue

2). Conditioning:

5 Rounds:

30 Bicycles (each Leg)

25 Jumping Jacks

20 Situps

15 Plank Shoulder Taps (each arm)

10 V-Ups