Author: Rachelle Gowins

Omega CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 Stations – 10 Minutes Each 2 Minute Rest / Transition 1) 4 Rounds 10 TRX Atomic Push-ups 40 TRX Mountain Climbers 2) 4 Rounds 20 Russian KBS 20 Step Down 20 Step Back with Sling Band 3) 4 Rounds 3 Rope Climbs 15…

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 50 Thrusters (45/35) Front Squats (1 set = 3 quarter squats; 3 half squats; 3 full ) 6 sets @ 55, 60, 65, 70, 75, 85% New Section Skill work – work on pull ups Metcon (Time) 21-15-9 Hang Power Cleans Strict Pull ups

Omega CrossFit – CrossFit View Public Whiteboard Warm-up Mobility – 10 Minutes Warm up – 10 Minutes Metcon (Time) Partner Workout: 3000m Row 300 DUs 3000m Ski 100 Synchro Ab Mat Sit ups One person working at a time except for sit ups

Omega CrossFit – CrossFit View Public Whiteboard Clean and Jerk (4×3 @ 70, 75, 80, 85%) 4×3 with 1 Minute Wall Sits and 30 second ME AB Class between each set Metcon (Time) 23 Rounds: 10 Back Squats 10 Box Jumps — 2 minute rest — 2 Rounds: 10 Back Rack Lunges 10 Burpee over…

Omega CrossFit – Barbell Club View Public Whiteboard Weightlifting Sumo Deadlift (1 Rep Max) Est a 1 Rep Max Overhead Squat (1 Rep Max) Overhead Squat (Max Reps) After Establishing a 1 Rep Max, -40% and go for Max reps Gymnastics Ring Dips (Max Reps) Max Ring Dips in 4 Minutes (or until Fail) Metcon…

Omega CrossFit – CrossFit View Public Whiteboard Warm-up Dynamic + Barbell warm up EMOM Every 3 minutes for 15 minutes 2 Power Cleans + 3 Front Squats + 10 Bar Facing Burpees @ 70-75% of your clean Metcon (AMRAP – Reps) 12 AMRAP 75 wall balls 100 DUs 50 Thrusters

Omega CrossFit – CrossFit View Public Whiteboard Warm-up 15 minutes to work on a skill plus bar warm-up throughout: 3 rounds: with just the bar: 10 Hang Power Snatch 10 OHS 10 Hang Squat Snatch Snatch (4×2 @ 50, 55, 60, 65% of your full snatch) 1 Hang Power + 1 Hang Squat + 1…

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds: 10 Hang DB Clean and Jerk (5 each arm) 10 Goblet Squats Back Squat (3×7 @ 55, 60, 65) 1 Minute ME Back Squat 2 Minute ME Strict Press Metcon (Time) 10 Hang Clusters (L4 – 115/80) 15 Burpee Box Jump Overs 10 Hang…

Omega CrossFit – CrossFit View Public Whiteboard Warm-up 8 Minutes 30 Second Wall Sits 30 Second Plate over Head Hold 30 Second Bar Hang 30 Second Rest Overhead Squat (5×3@ 45, 50, 55, 60, 65%) 1st rep hold for 5 seconds at the bottom Metcon (Time) 3 Rounds 10 Front Rack Lunges 15 Box Jumps…

Omega CrossFit – CrossFit View Public Whiteboard New Section Bench Press (NFT) Build 2×15 2×10 2×5 Deadlift (NFT) Build 7×3 DB or Barbell Curls 4×10 Tricep Push Downs 4×15 Strict or Weighted Pull ups 5 minutes – goal is 50!