Author: Rachelle Gowins

Omega CrossFit – CrossFit View Public Whiteboard SWOD Pick a lift and build to heavy single Metcon (Time) Front Squat / Front Rack Lunge Ladder 10/10, 8/8, 6/6, 4/4, 2/2 15 Box Jump Overs between each set Weight increases each set ** should be very heavy at the end **

Omega CrossFit – CrossFit View Public Whiteboard SWOD Bench – 4×8 Superset with: 10 DB bent over rows 10 curls Metcon (Time) Partner Workout 100 DB snatches 50 synchro burpees 100 ball slams 50 synchro burpees ** Your team must accumulate 200 cals on ANY machine at ANY time throughout the workout.**

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 50 Air Squats 50 Push ups 50 Hollow rocks 50 Push ups 50 Air Squats Clean and Jerk (3 reps every 30 seconds for 5 minutes) Metcon (Time) 3 Rounds 400m Run 30 Wall Balls 10/7 Ring MUs / 12 C2B / 15 Pull ups

Omega CrossFit – CrossFit View Public Whiteboard Overhead Squat (5×2 @ 50-70%) 2 seconds down 3 seconds at the bottom 1 second up EMOM 10 Minutes Even: 15/12 Cal Row Odd: 10 Power Snatch Metcon (Time) Annie with a Press 50-40-30-20-10 Dus Ab mat sit ups Push Press (L4 – 45/35)

Omega CrossFit – CrossFit View Public Whiteboard EMOM 5 Minutes: 7 Back Squats @ 55% Metcon (Time) 50 KBS L4 (70/53) Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP 10 Thrusters 10 Burpee over Bar Metcon (Time) 5 rounds: 10 Deadlifts 10 Box Jumps 10 TTB

Omega CrossFit – CrossFit View Public Whiteboard Front Squat (4×5@50, 55, 60, 65%) 1 rep 5-7 second pause at the bottom Between each set unbroken wall balls L4 – 30 L3 – 25 L2 – 20 L1 – 15 Metcon (Time) 50 Air Squats — Then — 3 Rounds 10 Front Rack Lunges 10 Burpees…

Omega CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 3 with individual AMRAP between: Teams of 3: 200 cals on each Bike Row Ski AMRAP at: Minute 6-10 Minutes 15-19 Minutes 25-29 Minutes: 35-39 AMRAP: 30 DUs 25 Ab mat sit ups 20 Alt DB Snatch 15 HSPUs Keep…

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 30-20-10 Hang Cleans Front Squats Back Squat (1×7@75%; 1×3@80%; 1×5@85%; 1×3@90%) Metcon (Time) 3 Rounds: 5 Squat Cleans @ 75% 7 Bar Mus or 14 CTB or 21 Pull ups 13 Burpee Box Jump Overs

Omega CrossFit – CrossFit View Public Whiteboard Front Squat (5×2@70, 75, 75, 80, 80%) Deadlift (1×5, 1×4, 1×3, 1×2, 1×1) Metcon (AMRAP – Reps) Partner Workout 3 Rounds – 6 minutes each Partner 1: 300m Row Both: 30 deadlifts (split) Partner 2L 300m Row Both: ME Thrusters (split) * 2 Minutes Rest Between Rounds *…

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds: 30 DUs 10 Steps Plate Overhead Lunge Split Jerk (2×3; 1×2; 1×1 Build) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 10 Burpees 12 STO 15 Box Jumps