Month: November 2017

Friday

Omega CrossFit – CrossFit Back Squats SWOD: 13 Minutes. Back Squat 5×2@85% Metcon (Time) CWOD: 13 Minute Cap. For Time. 50 Thrusters Every 2 Minutes 30 DU’s/60 Singles. L4-(135/95). L3-(115/75). L2-(95/65). L- (75/45). Metcon (AMRAP – Reps) Teams of 3. 10 Minutes. 20 Synchronized Burpees. 60 T2B (one person working at a time). 20 Synchronized …

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Monday

Omega CrossFit – CrossFit Front Squats . SWOD: 12 Minutes. Front Squat: 6×3 @ 80% High Hang Hip Clean . 10 Minutes. High Hang Hip Clean: 3×3 @60% of full clean. Metcon (3 Rounds for reps) CWOD: 23 Minutes. 5 min AMRAP: 8 Burpee over bar. 8 hang squat cleans. (L4 155/115). 3 min rest. …

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Thursday

Omega CrossFit – CrossFit Warm-up 10 minutes mobility Metcon Metcon (AMRAP – Rounds and Reps) With a partner – try to stay NSYNC! 35 min AMRAP 20 box pushes 30 synchro burpees 40 synchro pull-ups 50 synchro HRPU 60 synchro KBS 70 synchro ab mat sit-ups

Wednesday

Omega CrossFit – CrossFit Metcon (Time) CWOD 1: 10 Minute Cap. 3 Rounds. 50 Air Squats. 500 m Row. Split Jerk SWOD: 12 Minutes. Split Jerk 5×3 @ 60%. Front Squats 12 Minutes. Front squat 5×4 @ 75%. Superset with 10 alt. weighted DB step-ups (30/20). Metcon (Calories) Teams: Max Cals on Assault Bike.

Tuesday

Omega CrossFit – CrossFit Snatch 15 minutes to establish AHAP: 1 full snatch 1 hang squat snatch 1 OHS Metcon (AMRAP – Reps) 11 Minutes 3 Minutes DU’s L4 – 100 L3 – 75 L2 – 50 L1 – 200 singles THEN ME T2B 1 minute rest between sets 3 different scores Metcon (No Measure) …

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Monday

Omega CrossFit – CrossFit Front Squats SWOD: Front squat. 3×6 @ 70% Metcon (AMRAP – Rounds and Reps) “Death by” EMOM. 10 Wallballs + 1 burpee. 10 + 2. 10 + 3. . . . Metcon (Time) CWOD: 2 rounds: 200m run. 5 squat cleans. – then – 25 burpee box jumps. – then – …

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