Jomo Crossfit

WOD

Monday, 10/16/17

A). Warm-Up B). Strength: Bench Press 5×5 (work to the heaviest set possible across 5 sets of 5) C). Conditioning: 1min on /1min off: 6 Rounds: Max Burpee Dumbbell Snatch 40/30 (Must alternate hands) Score is 6 Rounds combined. Burpee Dumbbell Snatch via Shredfest

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Friday the 13th!!! 10/13/17

        A). Warm-Up: B). Strength: Work to a heavy Snatch C). Conditioning: 300m run, 3 Rounds 15 Shoulder 2 Overhead #95/65 30 Double Unders, 300m Run

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Thursday, 10/12/17

A). Warm-Up B). Conditioning: 7 Rounds: 8 Box Overs (24/20) 8 Front Squats #115/75 8 RKBS #70/55 8 Pistols (1/2) 8 Deadlifts #115/75 8 Toes 2 Bar

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Wednesday, 10/11/17

A). Warm-Up B). Strength: Back Squat: 5/4/3/2/1 Ascending C). Conditioning: AMRAP 17: 40 Burpees 30 Snatches #95/65 30 Burpees 30 Snatches 20 Burpees 30 Snatches 10 burpees Max Snatches

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Tuesday, 10/10/17

A). Warm-Up B). EMOM 12: * 20 Sec Hanging L-Hold * Max Sprints (Approx 20m) C). Conditioning: No Score: Accumulate 100 C2G Push-Ups 100 Situps 100 Pull-Ups In as few sets as possible. Must complete one movement before moving to next. Focus on form and Quality in larger sets rather than speed

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Monday, 10/9/17

  A). Strength: 15 min work to heavy Clean & Jerk B). Conditioning: AMRAP 10: 7 Clean & Jerk 135/95 35 Double Unders

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Friday, 10/6/17

A). Warm-Up B). Conditioning: 5 Rounds 400m Run 8 Thrusters #95/65 12 Toes 2 Bar

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Thursday, 10/05/17

EMOM 24: •Snatch Complex (complete unbroken) Squat Snatch Overhead Squat Hang Squat Snatch Overhead Squat •15 Chest 2 Ground Push-Ups •15 Box Jumps 24/20 •Rest (Scale volume as needed to maintain proper form at maximum intensity. Focus on form and speed on complex, does not have to be a super heavy load!)

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Wednesday, 10/4/17

A). Strength E2MOM 12: 2 Heavy Cleans, Squat or power **Do not have to be TNG   B). Conditioning: 10 Squat Cleans #155/105 10 Chest 2 Bar Pull-Ups 8 Squat Cleans 10 Chest 2 Bar Pull-Ups 6 Squat Cleans 10 Chest 2 Bar Pull-Ups 4 Squat Cleans 10 Chest 2 Bar Pull-Ups 2 Squat Cleans […]

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Tuesday, 10/3/17

A). Conditioning: 2 Rounds, 2min each station, rest 1 Min after each. Row Cal Bike Cal 10m Sprints (32ft) Double Unders (score 10=1) Rig Burpee B). Skill: Work on Handstand push-ups or Handstand walks. Coaches will assist for remainder of class

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Monday, 10/02/17

A). Strength: Snatch: 1×5 60% 1×5 65% 1×5 70% B). Conditioning: 5 Ring Muscle-Ups 15 Deadlifts #225/155 25 Single Arm DB Push Press (R,40/30) 35 Lunge Steps (1,2) 400m RUN 35 Lunge Steps (1,2) 25 Single Arm DB Push Press (L,40/30) 15 Deadlifts #225/155 5 Ring Muscle-Ups

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Thank you JOMO Family for another great month!

Best members on the planet!

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Friday, 9/29/17

A). Warm-Up: B). Strength: Push Press 5@60%, 5@65%, 5@70% C). Conditioning: 4 min Run 300m 30 Double Unders Max DB Snatch #40/30 Rest 1 Min 4 min Run 300m 30 Double Unders Max Cal Row Rest 1 Min 4 min Run 300m 30 Double Unders Max Clean & Jerk 115/75 Rest 1 Min 4 min […]

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Thursday, 9/28/17

A). Warm-Up: Coaches choice, review proper Kipping And/or Butterfly. B). Conditioning: AMRAP 8: 3 Snatch 3 C2B Pull-Ups 6 Snatch 6 C2B Pull-Ups 9 Snatch 9 C2B Pull-Ups 12 Snatch 12 C2B Pull-Ups Continue adding 3 Reps Rx:135/95 C). Use remainder of class to make up strength or work on anything you’d like.

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Wednesday, 9/27/17

  EMOM 24: •12/10 Assault Bike Cals •1 Squat clean + 3 F. Squats (60-70% of FS) •12 Rig Burpees •REST

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