Omega CrossFit – CrossFit Warm-up Skill Work Metcon Team of 2 – one person working at a time: 3 minutes ME burpees 5 minutes ME SKI meters 5 minutes ME KBS 4 minutes ME burpee box jumps 5 minutes ME AB 5 minutes ME thrusters 5 minutes ME burpee pull ups
Omega CrossFit – CrossFit Warm-up 4 Rounds 300m Row ME DUs Work until 2:30 Minutes; rest 30 seonds Weightlifting Full Snatch 3×3 @ 75, 80, 85% Metcon Cash In: 30 OH Lunge – Then – 5 Rounds 10 OHS 10 T2B
Omega CrossFit – CrossFit Weightlifting Strict Press 4×3 @ 40, 50, 60, 70% Clean and Jerk 3×3 @ 75, 80, 85% Weightlifting EMOM – 5 Minutes 5 Touch and Go Power cleams + 5 Front Squats Metcon 50 Wall Balls 40 Box Jumps 30 Bar Facing Burpees 20 Thrusters 10 Ring MU”s OR 20 Pull …
Omega CrossFit – CrossFit Weightlifting Clean and Jerk 1×2@40% 1×2@50% 1×2@60% – Then – Build to AHAP 70-105% Metcon EMOM: Even: Box Push Down and Back Odd: 5 Deadlifts Metcon 4 Rounds 10 Clean and Jerk ME Pull Ups Your score is pull ups 2 Minutes Rest Between Rounds
Omega CrossFit – CrossFit Weightlifting Front Squats 1×10 @ 40% 1×8 @ 50% 1×6 @ 60@ 1×4 @ 70% 1×2 @ 80% 1×1 @90% Weightlifting Complex: Build to As Heavy As Possible 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean 1 Squat Clean Metcon 100 Wall Balls – then – 5 Rounds …
Omega CrossFit – CrossFit Weightlifting Hang Power Snatch 3×2 @ 30, 40, 50% Power Snatch 3×2 @ 50, 60, 70% Metcon 5 Minute cap 100 DUs ME Ab Mat Sit Ups Metcon 15 Minute AMRAP 50 Alt DB Snatch 30 HSPU 50 T2B 50 Cal Row
Omega CrossFit – CrossFit Weightlifting Backsquats 12@40% 10@50% 8@60% 6@70% 4@80% 2@90% Metcon 2 minutes ME thrusters 1 min rest 2 min ME burpees 1 min rest 2 min ME thrusters 1 min rest 2 min ME burpee over bar 1 min rest 2 min ME thrusters 1 min rest 2 min bar facing burpees …
Omega CrossFit – CrossFit Warm-up 10-1 HSPU TTB Weightlifting OHS 4×3 40, 60, 70, 80% Metcon 3 rounds: 10 STO 10 burpee over bar –2 Minute rest– 3 rounds: 15 hang power cleans 15 goblet squats –2 Minute rest– 3 rounds: 20 KBS 20 box jumps
Omega CrossFit – CrossFit Metcon Partner WOD – Teams of 3 3 Rounds 60 cal bike 45 Bench Press 45 Ab mat situps 60 cal ski erg Between each round: 10 synchro burpees -then – 30 burpees split however (one person working at a time)
Omega CrossFit – CrossFit Weightlifting 10 Minutes on each 3×2 @ 75, 80, 85% Split Jerk Squat Clean Clean and Jerk Metcon For Time: 20 Front Rack Lunges 20 Power Cleans 20 Wall Balls 2 Minute Rest 20 Wall Balls 20 DL 20 Front Squats
