Month: December 2017

Omega CrossFit – CrossFit Weightlifting Front Squats 4×2 @ 30, 35, 40, 45% Metcon For Time: 800m Run 21 Power Cleans (135/95) 600m Run 15 Power Cleans (185/135) 400m Run 9 Power Cleans (225/155)

Omega CrossFit – CrossFit Warm-up 5 Minute AMRAP: 10 Ball Slams 20 G2G Sit Ups Metcon 7 Minute Cap 20 Ski Erg Cals 12 Power Snatch 3 Minutes Rest 14 Minutes to Complete: 50 HSPUs 7×1 Full Snatch (build to a heavy single) 3 Minutes Rest 7 Minute Cap 10-1 T2B 20 DUs between each…

Omega CrossFit – CrossFit Warm-up Row Cycle Metcon CWOD: 10 Minute EMOM: Even: 10 Back Squats Odd: 12 Burpees 5 Minute Rest 10 Minute EMOM: Even: 20 Wall Balls Odd: 10 Burpee Pull-ups 5 Minute Rest 10 Minute EMOM Even: 1 Back Squat @90% Odd: 8 Burpee Box Jumps

Omega CrossFit – CrossFit Warm-up Row cycle: 6 rounds 30 seconds on / 30 seconds off Metcon Partner workout: 100 HRPU 80 synchronized sit ups 30 synchronized burpees 400m run together 30 synchronized burpees 40 synchronized KBS 200 DUs 400m run together Throughout the workout, your team must accumulate 100 calories on the bike and…

Omega CrossFit – CrossFit Weightlifting 15 minutes to establish a 1RM clean and jerk Metcon 15 minute AMRAP 50 WB 40 pull ups 30 power cleans 20 STO 10 ring muscle ups *Rest minutes 15-18* Minutes 18-20 = ME backsquats from the ground

Omega CrossFit – CrossFit Warm-up Row Cycle: 6 rounds: 30 sec on / 30 sec off Weightlifting 15 minutes to establish a 1RM full snatch Metcon 9-6-3 Burpee box jumps Squat Snatch *2 min rest* 15-12-9 Power Snatch Box Jumps *2 min rest* 21-15-9 Hang Snatch Burpee over bar

Omega CrossFit – CrossFit Metcon EMOM: 10 Minutes Even: Wall Balls Odd: Box Jumps L4 – 20 L3 – 18 L2 – 16 L1 – 14 Weightlifting Burgener Warm Up Clean and Jerk – 15 Minutes 3×3 @ 70, 80, 90% Metcon EMOM: 10 Minutes Even: 3 Bear Complex Odd: 10 Back Rack Lunges L4…

Omega CrossFit – CrossFit Metcon Running clock: 45 minutes Teams of 2 – Minutes 0-5: ME calories on row or ski erg Minutes 5-6: REST! Munites 6-10: SOLO ME burpees (ALONE) Minutes 10-23: Establish 1 one rep max hang snatch Minutes 23-25: REST! Mntes 25-30: BACK WITH PARTNER! ME calories on row or ski erg…

Omega CrossFit – CrossFit Weightlifting SWOD: 20 Minutes 65% of max backsquat 3 sets: 6 back squats + 3 front squats + 1 split jerk Metcon CWOD: 15 min cpa 50 pull-ups then… 5 rounds: 10 Thrusters 30 DUs *Every round weight increases by 10 pounds*