Author: Rachelle Gowins

Omega CrossFit – CrossFit View Public Whiteboard Warm-up Coaches will go through mobility with class (10 minutes) 5 rounds 200m run 20 push ups — then — 100 KBS — then — Partner or Team Bench Press 50 reps each — then — 5 rounds 200m row 15 DB curls ** sometime during the workout…

Omega CrossFit – CrossFit View Public Whiteboard SWOD Push press: 5, 4, 3, 2, 1 build CWOD 21 backsquats 10 back rack lunges 15 backsquats 10 back rack lunche 9 backsquats 10 back rack lunges CWOD 3 rounds: 20 box jumps 15 TTB 10 STO

Omega CrossFit – CrossFit View Public Whiteboard Warm-up 3 rounds: 1 minute squat hold 30 second hang hold 30 second handstand hold SWOD Snatch 6×2 @ 40, 50, 60, 70, 80, 85% CWOD 3 times through: 8 min AMRAP: 25 burpees 200 partner double unders ME cal ski/row/bike 2 minutes rest

Omega CrossFit – CrossFit View Public Whiteboard New Section Running clock 0 – 15 minutes = warm up 15 – 27 minutes = front squats – 10-8-6-4-2 @ 50, 60, 70, 80 90% 27 – 30 minutes = transition 30 – 40 minutes = 10 minute AMRAP: 7 clusters and 7 bar muscle ups or…

Omega CrossFit – CrossFit View Public Whiteboard CWOD 12 Minute Cap 15 Wall Balls 200m Run 15 Wall Balls 400m Run 15 Wall Balls 200m Run 15 Wall Balls SWOD Clean & Jerk 4×3@65, 70, 75, 80% CWOD 15-12-9-6-3 Thrusters HSPUs After every round, you have 10 overhead walking lunges

Omega CrossFit – CrossFit View Public Whiteboard Warm-up 10 Minutes mobility New Section 10 minutes skill work DUs or PUs –OR– 50 srict pull ups for time CWOD Partner skiing Annie Helen 100 DUs 50 synchro sit ups 80 DUs 40 synchro sit ups 800m ski 42 KBS 24 pull-ups 60 DUs 30 syncro sit…

Omega CrossFit – CrossFit View Public Whiteboard SWOD EMOM: 6 Minutes Even: 3 Front Squats Odd: 6 Back Squats 65% of front squat — Then — 2000m partner row – switch every 500m — Then — EMOM: 6 Minutes Even: 3 Back Squats Odd: 6 Front Squats 65% of back squat CWOD 20 Minute Cap…

Omega CrossFit – CrossFit View Public Whiteboard Warm-up Mobility 10 minutes – coach’s choice New Section Skill Work: 10 minutes to wrok on weakness Weightlifting 15 Minutes Bench Press 15-12-9-6-3 Build to AHAP CWOD 10 Minute Cap 5 rounds: 10 burpees 15 KBS

Omega CrossFit – CrossFit View Public Whiteboard SWOD 5×2 Snatch Balance with 5 second pause Work up to 65% Snatch pulls – 10 solid reps (build) CWOD 2 Rounds 14 OHS 400 m run — 2 minutes rest — 2 rounds 12 Power Snatch 400 m ski –2 minutes rest — 2 rounds 10 Squat…

Omega CrossFit – CrossFit View Public Whiteboard SWOD 12 minutes to work on snatch / clean / jerk any style CWOD Teams of 3! 200 calories ski + 180 STO — transition time — 200 cal assault bike + 180 DL one person must be either biking or skiing at all times – every time…