Wednesday, 10/07/20

Jomo CrossFit – CrossFit

A: Clean Deload Week: (4×2)

4×2 Ascending

B: Metcon (Time)

For Time:

20 Power Cleans

30 Toes 2 Bar

40 Chest 2 Ground Push-Ups

30 Toes 2 bar

20 Power Cleans

RX: 165/115

Tuesday, 10/06/20

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

5 Sets:

3min Amrap:

20 Double Unders

10 Front Squats 95/65

5 Burpees

*Rest 3min After each round.

*Score is Lowest Round.

Friday, 08/21/20

Jomo CrossFit – CrossFit

A: Push Press Week 2 (Long Cycle): (3×6)

80% of 1RM

B: CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Thursday, 08/20/20

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Amrap 20:

5 T2B

10 Strict Press

15 OHS

RX: 75/55

Wednesday, 08/19/20

Jomo CrossFit – CrossFit

A: Snatch Week 2 (Long Cycle): (3×4)

3×4 80%

Theses are Drop & Go, re-set on every rep. Shoot for 10 sec between reps, and a couple min between sets. (Full snatch as skill allows)

B: Metcon (AMRAP – Reps)

3 Rounds:

Fight Gone Bad Style:

Bike Cal

Box Overs 24/20

Dbl DB CJ 35/20ea

Wall Balls 20/14

Rest

Tuesday, 08/18/20

Jomo CrossFit – CrossFit

A: Metcon (Time)

6 Rounds

Run 400m

10 Burpees

35 Double Unders

Rest 1 min

Monday, 08/17/20

Jomo CrossFit – CrossFit

A: Front Squat Week 1 (Long Cycle) (3×8)

75% or 1RM

A: Metcon (AMRAP – Rounds and Reps)

Amrap 10:

10 Cleans 115/75

10 Chest 2 Bar Pull-Ups

10 Front Squats 115/75

10 Pull-Ups

Wednesday, 08/12/20

Jomo CrossFit – CrossFit

Push Press Week 1 (Long Cycle) (3×8)

75% of 1RM

B: Metcon (AMRAP – Rounds and Reps)

Amrap 8

200m Run

20 Air Squats

5 Deadlifts 225/155

Monday 6/15/20

Jomo CrossFit – CrossFit

A: Phase 2, Week 3, Day 1: (Weight)

E2MOM 16:

A). 12 Push Press

B). 12 Strict pull-ups

(May kip once hit failure of strict, no butterfly)
Score is Push Press weight, put pull-up breakdown in notes

B: Phase 2, Week 3, Day 1 (MetCon): (AMRAP – Rounds and Reps)

Amrap 10:

400m Run buy in, with remaining time complete Amrap of:

30 DB Clean & Jerk 50/35

20 Push-UPS

10 C2B Pull-Ups