November 28, 2017

Omega CrossFit – CrossFit

Weightlifting

OHS

5×3 @ 30, 40, 50, 60, 70%

Weightlifting

8 MIN EMOM:

Full Snatch

Min 1: 50% for 5 reps

Min 2: 60% for 4 reps

Min 3: 70% for 3 reps

Min 4: 80% for 2 reps

Min 5: 90% for 1 rep *

Min 6: 95% for 1 rep

Min 7: 100% for 1 rep

Min 8: 105% for 1 rep

*if you cannot exceed 90%, do not add anymore weight – continue with 1 attempt at 90%

Metcon

10 minute AMRAP

3,3,6,6,9,9, etc.

Power Snatch

TTB

Every 2 minutes:

35 DUs

INCUDING MINUTE 0!

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