TUESDAY, 03/17/20

Jomo CrossFit – CrossFit

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

COMPLETE ALTERNATING SETS OF:

4X10 BACK SQUAT (AHAP)

4X10 STRICT PRESS (AHAP)
SCORE SQUATS, PUT PRESS IN NOTES

B: PHASE 1, WEEK 2, DAY 2 (METCON): (Time)

RX+

15-12-9

SNATCH 155/105

CHEST 2 BAR PULL-UPS

RX

21-15-9

SNATCH 115/75

PULL-UPS

12 MIN CAP

C: Metcon (Time)

Home Workout 1:

1. Strength:

Accumulate 100 Bulgarian Split Squats

(50 Each Leg)

**Every time you break or Switch legs Complete 5 Jump Squats

2. Home METCON:

5 Rounds For Time:

18 Air Squats

10 Mtn Climbers(1,1)

12 Iron Mikes (Jumping Lunges)

10 Mtn Climbers (1,1)

6 Burpees

10 Mtn Climbers (1,1)
**Strength:

On the Bulgarian Split Squat: Put your back foot on a stair or chair.

** On the Jump Squats, 3 second Negative then explode to jump 6inches