CrossFit – Thu, Jan 5

Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . 10-1 Bench Press 10 Row Cals after each set . 5 sets of 10 Bent Over Rows DB Curls 20 Ring Rows after each set . Turkish Get Ups 4×5 on each side Or 800 m Run 50 Cal Ski 50 Cal Bike

CrossFit – Wed, Jan 4

Omega CrossFit – CrossFit Metcon (No Measure) Warm Up: 10 Minutes . CWOD: 13 Minute Cap 30-20-10 Sit Ups Wall Balls 2Minute Rest 15-10-5 Wall Balls Burpees . SWOD 15 Minutes Cluster 4×3@50-85% . CWOD 15 Minute Cap 21-15-12-9-6-3 T2B 5 Power Cleans after each L4-(185/135) L3-(155/115) L2-(135/95) L1-(115/75)

CrossFit – Mon, Jan 2

Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . SWOD 20 Minutes Back Squats 4×5@ 70-75% Split Jerk or Push Jerk 4×2@70-90% . CWOD 25 Minute Cap 100 Push Ups 25 Burpees 50 STO 25 Burpees 50 Pull Ups 50/35 Cal Bike I’m the remaining time ME Thrusters L4-(135/95) L3-(115/75) L2-(95/65) L1-(75/55)

CrossFit – Fri, Dec 30

Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . CWOD Partner Workout 45 Minute Cap 5 Rounds 40 American KBS 30 T2B -Then- 200/140 Cal Bike 200 Sit Ups Break up however -Then- 10 Rounds 10 Deadlifts L4-(225/155) 10 Box Jumps . One person working at a time