Jomo Crossfit

WOD

Thursday, 07/02/20

Jomo CrossFit – CrossFit A: Metcon (AMRAP – Reps) 5 Rounds for Reps: 3 min each Round: 15 Toe 2 Bar 12 Thrusters 75/55 9 Burpees Max Pistols *Rest 3 min after each round

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CrossFit WOD, July 2, 2020

Thursday, 07/02/20 Metcon (AMRAP – Reps) 5 Rounds for Reps: 3 min each Round: 15 Toe 2 Bar 12 Thrusters 75/55 9 Burpees Max Pistols *Rest 3 min after each round

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Wednesday, 07/01/20

Jomo CrossFit – CrossFit A: Metcon (Time) 2 Rounds For Time: 800 M Run 40 Chest 2 Ground Push-Ups 20 Pull-Ups 10/8 Cal Echo Bike (or 15/13 Cal Row)

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CrossFit WOD, July 1, 2020

Wednesday, 07/01/20 Metcon (Time) 2 Rounds For Time: 800 M Run 40 Chest 2 Ground Push-Ups 20 Pull-Ups 10 Cal Echo Bike

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Tuesday, 06/30/20

Jomo CrossFit – CrossFit A: Snatch Pre-Program Total (Total Weight) Snatch (1 Rep Max)10 min after coach led warm-up to work to heavy B: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

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CrossFit WOD, June 30, 2020

Tuesday, 06/30/20 Snatch Pre-Program Total (Total Weight) 10 min after coach led warm-up to work to heavy CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

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Monday 06/29/20

Jomo CrossFit – CrossFit A: Metcon (Weight) Push Press 5-3-1 *12 min to work to a heavy load for each.Dont worry about setting a PR in the time frame, work to a good “working set” at each rep range for today. B: Metcon (AMRAP – Rounds and Reps) RX+ Amrap 12: 3 Ring Muscle-Up 6 […]

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CrossFit WOD, June 29, 2020

Monday 06/29/20 Metcon (Weight) Push Press 5-3-1 *12 min to work to a heavy load for each. Dont worry about setting a PR in the time frame, work to a good "working set" at each rep range for today. Metcon (AMRAP – Rounds and Reps) RX+ Amrap 12: 3 Ring Muscle-Up 6 Push Press 165/115 […]

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Friday, 06/26/20

Jomo CrossFit – CrossFit B: Phase 2, Week4, Day 3: (AMRAP – Reps) Stations for Reps 4 Rounds 40sec work/20 Sec Rest -Echo Bike Cals -KBS 70/55 -DB Step-Ups (100/70) -Strict HSPU A: Phase 2, Week 4, Day 3: (Strength) (Weight) E2MOM 16: -14 Deadlift -14 Strict(ish) T2B

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CrossFit WOD, June 26, 2020

Friday, 06/26/20 Phase 2, Week4, Day 3: (AMRAP – Reps) Stations for Reps 4 Rounds 40sec work/20 Sec Rest -Echo Bike Cals -KBS 70/55 -DB Step-Ups (100/70) -Strict HSPU Phase 2, Week 4, Day 3: (Strength) (Weight) E2MOM 16: -14 Deadlift -14 Strict(ish) T2B

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Thursday, 06/25/20

Jomo CrossFit – CrossFit A: Metcon (Time) 6 Rounds For Time: 400m Run 50ft OH DB Lunge 50/35 10 Box Jumps

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CrossFit WOD, June 25, 2020

Thursday, 06/25/20 Metcon (Time) 6 Rounds For Time: 400m Run 50ft OH DB Lunge 50/35 10 Box Jumps

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Wednesday, 06/24/20

Jomo CrossFit – CrossFit A: Phase 2, Week 4, Day 2: (Strength) (Weight) E2MOM 16: -14 Back Squats -14 Clap Push-Ups B: Phase 2, Week 4, Day 2: (AMRAP – Rounds and Reps) Amrap 8: 8 Snatch 115/75 8 Overhead Squat 115/75 8 Toe 2 Bar

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CrossFit WOD, June 24, 2020

Wednesday, 06/24/20 Phase 2, Week 4, Day 2: (Strength) (Weight) E2MOM 16: -14 Back Squats -14 Clap Push-Ups Phase 2, Week 4, Day 2: (AMRAP – Rounds and Reps) Amrap 8: 8 Snatch 115/75 8 Overhead Squat 115/75 8 Toe 2 Bar

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Tuesday, 06/23/20

Jomo CrossFit – CrossFit A: Metcon (Time) 4 Rounds 48 Double Unders 12 Thrusters 95/65 12 Burpees

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