Author: Rachelle Gowins

Omega CrossFit – CrossFit View Public Whiteboard Warm-up 5 Minute Cap: 50 Wall Balls SWOD Front Squats: 4×5 @ 60, 65, 70, 75% – then – ME at 85% CWOD 5 Rounds 30 DUs or 90 singles 10 Thrusters 10 Burpee Box Jumps L4/L3 – increase weight by 20lbs every round L2/L1 – increase weight…

Omega CrossFit – CrossFit View Public Whiteboard Warm-up MOBILITY CWOD 3 rounds: 500m row 20 renegade rows – then – 50 push ups 3 rounds: 500m ski 20 ball slams 50 push ups -then – Abs!

Omega CrossFit – CrossFit View Public Whiteboard SWOD Minimum of 7 Reps Snatch Pulls Build to 110% of max Full Snatch 1×3 @ 75% 1×3 @ 80% 1×2 @ 85% 1×2 @ 90% CWOD 4 Rounds 12 OHS @ 75% of Snatch 25 Box Jups ** Before 1st Rond, After 2nd and 4th rounds complete…

Omega CrossFit – CrossFit View Public Whiteboard SWOD Establish 1RM OHS CWOD 15 Minute Cap: 15-12-9 Wallballs Burpees – 2 minute rest – 12-9-6 Wallballs Burpees – 1 Minute rest – 9-6-3 Wallballs Burpees – 5 Minutes rest – 10 Minutes: 2 hang squat cleans 4 TTB 3 HSC 6 TTB 4 HSC 8 TTB…

Omega CrossFit – CrossFit View Public Whiteboard CWOD RUNNING ANNIE: 50 double unders 50 ab mat situps 100mrun 40 double unders 40 ab mat situps 200m run 30 double unders 30 ab mat situps 400m run 20 double unders 20 ab mat situps 600m run 10 double unders 10 ab mat situps 800m run SWOD…

Omega CrossFit – CrossFit View Public Whiteboard SWOD Establish 1RM strict press CWOD 2 Minutes on + 2 Minutes rest 20 Thrusters + ME pull-ups 20 front rack lunges + ME burpess over bar 20 back squats + ME box jumps 20 thrusters + ME burpee over bar 20 lunges + ME box jumps 20…

Omega CrossFit – CrossFit View Public Whiteboard SWOD Establish 1RM Front Squat CWOD 12 Minutes: Teams of 6 Ski erg + assault bike Max Calories CWOD 15 DL 400m Run 15 DL 20 ring dips 400m Run 15 DL 20 ring dips 10 rope climbs 400m Run

Omega CrossFit – CrossFit View Public Whiteboard Warm-up Burgener warm up Snatch warm up SWOD Establish 1 RM Snatch CWOD 12 Minute Cap: 4 Rounds 200m Run 30 DUs or 90 Singles 15 T2B – 3 Minute Rest – 10 Minute AMRepsAP 100 KBS ME HSPUs

Omega CrossFit – CrossFit View Public Whiteboard Clean and Jerk 15 min to est 1RM Metcon (Time) CWOD: For Time. 30 Hang Cleans. 15 Burpee over Bar. -Then- 3 Rounds. 10 STO. 10 CTB/Pull Ups. 15 Burpee over Bar. -Then- 15 Cluster(squat Clean to a Thruster). 15 Burpee Box Jumps. L4-(135/95). L3-(115/75). L2-(95/65). L1-(75/45). L-…

Omega CrossFit – CrossFit View Public Whiteboard SWOD Establish 1 RM back squat AMRAP 7 Minutes 100 Push ups ME air squats CWOD Partner Workout 30 Thrusters – Then – 5 Rounds 20 Wallballs 10 synchro burpees – Then – 30 Thrusters 2000 m row 30 Thrusters