Author: Rachelle Gowins

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 4 Round: 200m Run 3 Wall Walks Front Squats (55, 60, 65, 70% ) 2 Front + 4 Back at each percentage Metcon (3 Rounds for reps) Minute 0-7 4 Rounds 10 Deadlifts 10 HSPUs Minute 7-10 30 Burpee Box Jumps Minute 10-13 20 MUs If…

Omega CrossFit – CrossFit View Public Whiteboard Warm-up Mobility – 12 Minutes Warm up – 10 Minutes Metcon (AMRAP – Reps) Partner Workout: 10 Minutes 100 Cal Bike 100 KB Goblet Squats In the remaining time ME Bike Cals Metcon (Time) Partner Workout: 10 Minutes 2 Rounds 50 Cal Ski 50 Syncro Sit Ups Metcon…

Omega CrossFit – CrossFit View Public Whiteboard Warm-up 10 minutes warm up 10 minutes skill work pull ups MUs Dus HSPUs HS Walks Complex 3 Hang Cleans 1 STO Build to heavy Metcon (AMRAP – Reps) 4 minutes: 10 Strict Pull Ups 10 Hang Power Cleans 10 Bar Facing Burpees ME DUs Metcon (AMRAP –…

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 10-1 Wall Balls T2B Bench Press (10, 8, 6, 4) Sling Band in between sets – 20 lateral steps down and back Metcon (AMRAP – Reps) Partner Workout 20 minute AMRAP 30 Box Jump Overs 30 Thrusters 300m Row (alt rows with partner) ** at 5…

Omega CrossFit – CrossFit View Public Whiteboard Overhead Squats (4×3@65, 70, 75, 80%) Metcon (Time) 5 Rounds: 10 OH Lunge 200m Run Snatch (7 Solid Reps) Build to heavy as possible Metcon (Time) 18-14-12 Alt DB Snatch Burpee Over DB

Omega CrossFit – CrossFit View Public Whiteboard EMOM 10 Minutes: Odd: 3 Back Squats @ 80% Even: 15/12 Cal Row Metcon (AMRAP – Reps) 50 Deadlifts for time – 10 minute cap EMOM: 5 burpee over bar – start with burpees At 10 minute mark 50 T2B EMOM: 5 burpee over bar – start with…

Omega CrossFit – CrossFit View Public Whiteboard Warm-up Mobility – 15 Minutes Warm up – 10 Minutes Skill work – 10 Minutes DUs HSPUs MUs Pull ups Metcon (No Measure) Not for time 10 Rounds 10 Russian KBS 10 Box Step Ups 10 V-ups 10 DB Curls

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 32 Burpees – as fast as possible Metcon (Time) Partner Workout: One person working at a time – run together 2 Rounds: 100 Wall Balls 800m Wall Ball Run Metcon (Time) 3 Rounds: 10 Power Cleans 25 HRPUs

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 31 burpees – as fast as possible Full Snatch (5×2@65, 70, 75, 80, 85%) Metcon (Time) 15 Power Snatch — then — 50 DUs 5/7 RMU or 12 CTB or 15 Pull ups 40 DUs 5/7 RMU or 12 CTB or 15 Pull ups 30 DUs…

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 30 Burpees – As Fast As Possible Front Squat (5×2@80, 80, 085, 85, 90%) Squat Clean (3×2@75, 80, 85%) Metcon (AMRAP – Reps) 4 Minutes: 400m Run ME STO in remaining time –2 minutes rest — 4 Minutes: 400m Run ME Front Squats in remaining time…