Author: Rachelle Gowins

Omega CrossFit – CrossFit View Public Whiteboard Warm-up 10 minutes mobilize 5 minute warm up Metcon (Time) Partner Workout: 15 minute cap 800m run together 100 push ups 800m run together 100 push ups Metcon (AMRAP – Rounds and Reps) Partner workout 15 minute AMRAP 50/35 cal ski 30 bench press 50/35 cal ski 30…

Omega CrossFit – CrossFit View Public Whiteboard Back Squats / Lunges / Box Jumps 4 sets 10 Back Squats / 10 Lunges / 10 Box Jumps (as high as possible) Metcon (Time) 30 Burpees 30 Wall Balls 30 Deadlifts 30 Wall Balls 30 Deadlifts 30 Burpees

Omega CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 8 Minute AMRAP 400m run 100 DUs 400m Run ME DUs (score is DUs) Snatch (5×2 @ 65, 70, 75, 80, 85%) Metcon (Time) 3 Rounds 15 OHS 20 Pull ups or 10 Bar MUs – then – 50 DB Snatch (50/35)

Omega CrossFit – CrossFit View Public Whiteboard Strict Press (10-8-6-4-2) Build to heavy Back Squats (3×10) Metcon (Time) 15 Box Jump Overs 15 Thrusters — 2 minute rest — 15 Burpees 15 Box Jump Overs — 2 minute rest — 15 Thrusters 15 Burpees — 2 minute rest — 15 Burpee Box Jump Overs 15…

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner Workout 100 Cal ski or bike 100 American KBS (70/53) 100 T2B 100 Cal ski or bike 50 D Ball overs or 50 Ball Slams One person working at a time

Omega CrossFit – CrossFit View Public Whiteboard EMOM 16 Minutes: Minute 1: 200m Run Minute 2: 10 DB Step Ups (5 each leg) Minute 3: 20/15 Cal Row Minute 4: Res Snatch Build Metcon (Time) 8 Rounds 4 Power Snatch 6 pistols or 12 air squats 8 burpee over bar

Omega CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 10 Minute AMRAP Sorta Cindy 5 Strict Pull ups 10 Push ups 15 Wall Balls Clean and Jerk (5×2@65, 70, 75, 80, 85%) Metcon (Time) 15 Clean and Jerk — then — 3 Rounds 400m Run 15 Front Squats 50 DUs — then —…

Omega CrossFit – CrossFit View Public Whiteboard Clean and Jerk Complex (build to Heavy) 3 Hang Cleans + 2 STO Metcon (Time) Partner Workout 400m sled pull 50 Cal bike 400m sled pull Metcon (Time) 40 Push Press 15 HSPUs 40 Back Squats 15 HSPUs 40 Back Rack Lunges

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner Workout: 5 Rounds 500m Ski 10 Burpee Bar MU/CTB/Pull up/Jumping Pull up Metcon (Time) Partner Workout: 5 Rounds 20 Alt DB Snatch – 10 each person 200n Run together Metcon (Time) Partner Workout: 2000m Row (split evenly) 50 Devil Presses

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 100 Wall Balls Every 2 minutes complete 50 DUs or 50 singles Front Squat (4×3) 75, 80, 85% Metcon (AMRAP – Reps) 7 Minute AMRAP 3, 6, 9, 12, 15, etc Thrusters (L4 – 135/95) Box Jumps (L4 – 30/24)