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