Jomo Crossfit

WOD

Friday 9/25/20

Jomo CrossFit – CrossFit A: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period

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CrossFit WOD, September 25, 2020

Friday 9/25/20 CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period

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Thursday, 09/24/20

Jomo CrossFit – CrossFit A: Metcon (Time) Rx: 5 rounds: 400M Run 8 S2OH 135/95 10 Toe 2 Bar 50ft Walking Lunge Rx+ 5 rounds: 400M Run 8 S2OH 155/105 10 Toe 2 Bar 12 Stationary Back Rack Lunge 155/105

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CrossFit WOD, September 24, 2020

Thursday, 09/24/20 Metcon (Time) Rx: 5 rounds: 400M Run 8 Front Squats 135/95 10 Toe 2 Bar 50ft Walking Lunge Rx+ 5 rounds: 400M Run 8 Front Squats 155/105 10 Toe 2 Bar 12 Stationary Back Rack Lunge 155/105

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Wednesday, 09/23/20

Jomo CrossFit – CrossFit A: Clean (Long Cycle) Week 5: (4×1) 4×1 95% B: Metcon (AMRAP – Reps) Fight Gone bad: 4 Rounds Box Overs 24/20 KettleBell Swings 70/55 Wall Balls 20/14 Rest

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CrossFit WOD, September 23, 2020

Wednesday, 09/23/20 Clean (Long Cycle) Week 5: (4×1) 4×1 95% Metcon (AMRAP – Reps) Fight Gone bad: 4 Rounds Box Overs 24/20 KettleBell Swings 70/55 Wall Balls 20/14 Rest

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Tuesday, 09/22/20

Jomo CrossFit – CrossFit A: Metcon (Time) 5 Rounds, a new round every 6 minutes: 20/15 Cal Bike 50 Double Unders 10 Thrusters 75/55 Score is slowest round

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CrossFit WOD, September 22, 2020

Tuesday, 09/22/20 Metcon (Time) 5 Rounds, a new round every 6 minutes: 20/15 Cal Bike 50 Double Unders 10 Thrusters 75/55 Score is slowest round

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Monday, 09/21/20

Jomo CrossFit – CrossFit A: Push Press (Long Cycle) Week 5: (4×1) 4×1 (95%) B: Metcon (AMRAP – Rounds and Reps) Amrap 10: 3 Snatch 135/95 6 Chest 2 Bar Pull-Ups 9 Chest 2 Ground Push-Ups

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CrossFit WOD, September 21, 2020

Monday, 09/21/20 Push Press (Long Cycle) Week 5: (4×1) 4×1 (95%) Metcon (AMRAP – Rounds and Reps) Amrap 10: 3 Snatch 135/95 6 Chest 2 Bar Pull-Ups 9 Chest 2 Ground Push-Ups

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Friday, 09/18/20

Jomo CrossFit – CrossFit A: CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every […]

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CrossFit WOD, September 18, 2020

Friday, 09/18/20 CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds CrossFit […]

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Thursday, 9/17/20

Jomo CrossFit – CrossFit A: Metcon (Time) 5 Rounds, Start a new round every 5 min: RX: 200/150m row 7 S2OH 140/100 7 Front Squat 140/100 35 Double Unders RX+ 250/2000m row 7 S2OH 165/115 7 Front Squat 165/115 50 Double Unders *score is slowest round

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CrossFit WOD, September 17, 2020

Thursday, 9/17/20 Metcon (Time) 5 Rounds, Start a new round every 5 min: RX: 200/150m row 7 S2OH 140/100 7 Front Squat 140/100 35 Double Unders RX+ 250/2000m row 7 S2OH 165/115 7 Front Squat 165/115 50 Double Unders *score is slowest round

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Wednesday, 09/16/20

Jomo CrossFit – CrossFit A: Snatch Week 4 (Long Cycle): (4×2) 90% B: Metcon (AMRAP – Reps) Fight Gone Bad Style: 3 Rounds -Echo Bike Cals – Box Facing Burpees -Snatch 105/75 -Rest

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