Author: Rachelle Gowins

Omega CrossFit – CrossFit View Public Whiteboard Gymnastics 4×30 sec HS hold Overhead Squat 1RM Metcon (Time) 21-15-9 Deadlifts HSPUs — 3 minutes rest — 15-12-9 Ring Dips Burpees — 2 minutes rest — 12-6-9 HSPUs Devil Press

Omega CrossFit – CrossFit View Public Whiteboard Warm-up 15 Minutes Mobility / Foam Rolling 8 Minutes: 4×1 min plank 1 min plank / 1 minute rest Metcon (Time) At an easy pace: 800m Run, Row or Ski 50 Strict Pull Ups 800m Run, Row or Ski 50 Bench Press

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 50 air squats 100 push ups 50 air squats EMOM 10 Minutes Even: 10 Front Squats Odd: DUs (L4 – 50, L3 – 40; L2- 30; L1 – 20) EMOM 10 Minutes Even: AB Cals (L4 – 15/12; L3 – 13/10; L2 – 11/8; L1 –…

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 3 rounds 20 Alt DB Snatch 15 T2B Snatch (4×3 @ 65, 70, 75, 80%) 1 rep snatch pull then 3 reps full snatch 20 V ups between sets Metcon (Time) 2 Rounds 40 STO 50 Cal Ski — then — 2 Rounds 400m Run Together…

Omega CrossFit – CrossFit View Public Whiteboard Clean and Jerk 1RM Metcon (Time) 1-10 / 10-1 Hang Squat Clean Box Jumps — 5 Minute Rest — 50 wall balls 40 back rack lunges 30 burpee over bar 200m run and row 10 ring MUs or 30 pull ups/ring dips

Omega CrossFit – CrossFit View Public Whiteboard Front Squat 1RM Metcon (Time) 21-15-9 Deadlifts Burpees — 3 minute Rest — 21-15-9 Power Cleans 200m Run between sets — 3 minute rest — Thrusters TTB

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner Workout 200 cal bike 200 cal row 200 cal ski

Omega CrossFit – CrossFit View Public Whiteboard SWOD DB Bent over rows 4×12 – build Superset with 4 sets of 25 ring rows DB or barbell curls 4×12 Bench press 4×10 Metcon (Time) 5 Rounds 10 pistols or 20 air squats 12 DB step up overs (one DB) 15 wall balls 20 HRPUs

Omega CrossFit – CrossFit View Public Whiteboard Max Snatch Metcon (2 Rounds for time) Team of 2: 200 DUs 2000m Row 200 DUs — 3 minutes rest — Solo 3 rounds 400m run 12 OH Squats 15 V-Ups

Omega CrossFit – CrossFit View Public Whiteboard Max Backsquat Metcon (Time) 30-20-10 DB Hang Clean and Jerk Box Jump overs — 3 minutes rest — 20-15-10 Hang Clean Burpee over Bar — 3 minutes rest — 15-10-5 Bike cals Bar MUs / CTB / Pull ups