Month: February 2018

Tuesday

Omega CrossFit – CrossFit View Public Whiteboard Gymnastics Skill Work Du/Pull ups Weightlifting Hang Power Snatch 13 Minutes to build to a heavy single EMOM 5 Minute EMOM Hang Power Snatch 4 @ 70% of heavy single just established Metcon 10 minute AMRAP 20 Hollow Rocks 15 Russian KB swings 10 CTB

Monday

Omega CrossFit – CrossFit View Public Whiteboard CWOD Partner Workout – 10 Minute Cap 5 Rounds 20 Wall Balls (switch every 5 reps) 10 syncro burpees SWOD Back Squats 1×5 @ 60% 1×4 @ 70% 1×3 @ 80% 1×3 @ 85% 1×2 @ 90% 1×1 @ 95% CWOD 12 Minute Cap 15-12-9-6-3 Burpee Box Jump …

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Tuesday

Omega CrossFit – CrossFit View Public Whiteboard Warm-up 10 Minutes Gymnastics 6 Minute Cap 5 Rounds 10 Pull Ups 15 Push Ups Gymnastics Skill Work 8 Minute Rope Climb Work Metcon 23 Minute Cap 4 Rounds 4 Rope Climbs 2/1 from the floor 15 burpees 3 Mintue Rest 3 Rounds 500 m Row 10 Power …

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Monday

Omega CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squats 4×3 @ 75, 80, 85, 90% 1×1 @ 95% Gymnastics 10 Minutes DU / Pull Ups Metcon Floater: 2×1 Minute AB Score is total Metcon 15 Minute Cap 2 Rounds of each Increase weight after every 2 rounds. Alternate from Back Rack to Front Rack …

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Monday

Omega CrossFit – CrossFit View Public Whiteboard Warm-up 2 Minute Cap 40 Burpees 2 Minute Rest 2 Minute Cap 50 Air Squats Weightlifting Back Squats 5×4 @ 70, 75, 80, 85, 90% Metcon 10 Minute Cap 3 Rounds 20 Front Squats 20 Box Jumpovers Minute 10-20 Build to AHAP on Clean and Jerk (any style)

Wednesday

Omega CrossFit – CrossFit Warm-up 30 burpees for time Weightlifting Strict Press 1×10 @ 45% 1×8 @ 55% 1×6 @ 65% 1×4 @ 75% 1×2 @ 85% Weightlifting Squat Cleans 3×3 @ 50, 60, 70% Metcon 2 Rounds 20 Wall Balls 15 Box Jumps -Then- 20 Power Cleans -Then- 2 Rounds 20 Wall Balls 15 …

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Tuesday

Omega CrossFit – CrossFit Weightlifting Snatch Pull – Build to 115% – at least 10 reps Full Snatch 5×2 @ 50, 55, 60, 65, 70% 3 second hold at the bottom Metcon 5 rounds 50 DUs 15 CTB 250 M row

Monday

Omega CrossFit – CrossFit Weightlifting Back Squat 3×5 @ 35, 45, 55% Metcon EMOM: 5 minutes L4 – 15 burpees L3 – 12 L2 – 9 Weightlifting Back Squat 5×3 @ 70, 75, 80, 85, 90% Metcon EMOM: 5 minutes L4 – 15 thrusters L3 – 12 L2 – 9 Metcon 7 min AMRAP: 9 …

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Friday

Omega CrossFit – CrossFit Weightlifting Split Jerk 4×2 @ 35, 45, 55, 65% Weightlifting 5 Minute EMOM: 3 Front Squats with a 5 second pause Start at 50% and add 5 lbs every minute Metcon Partner Workout: One person working at a time 50 Deadlinfts / 50 Box Jumps (185/135) Add Weight 40 Deadlifts / …

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Thursday

Omega CrossFit – CrossFit Metcon “Annie” 50-40-30-20-10DUs Sit Ups “Rosa” 5 Rounds 10 HSPUs 400 m Run “The Chief” Max rounds in 3 minutes 3 Power Cleans 6 Push Ups 9 Air Squats 1 Minute Rest Between Rounds 5 Cycles