Month: March 2018

Friday 3/30/18

Omega CrossFit – CrossFit View Public Whiteboard Warm-up Partner Row: 6×300 alternating rows SWOD Front Squats 4×7 @ 30, 35, 40, 45 with 2 second pause at bottom CWOD 50 Clean and Jerks Every 2 minutes: 10 TTB + 10 HSPU At 10 minute mark, multiply number of C&J left by 3 and complete this …

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Thursday 3/29/18

Omega CrossFit – CrossFit View Public Whiteboard Warm-up 15-20 Minutes foam rolling / mobility New Section 3×5 Turkish Get Ups Increase weight each time CWOD 3 Rounds 600 m Run 9 Manmakers 3 Rope Climbs

Wednesday

Omega CrossFit – CrossFit View Public Whiteboard Warm-up 100 ab mat sit ups Metcon Partner: 10 Minute AMRPA – waterfall style Box push down/back 5 Thrusters CWOD 3 rounds: 30 wallballs 15 deadlifts 7 burpee ring MUs/CTB/pull ups

Tuesday

Omega CrossFit – CrossFit View Public Whiteboard SWOD 4 sets 3 position snatch @ 30, 35, 40, 45% 3 Reps at each position CWOD Partner Workout 3 Stations – 10 Minutes each station – 3 minutes rest between each station 1. Max Cal Row – Max HRPU 2. Max Cal Ski – Max DUs 3. …

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Tuesday

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) Warm Up: 6 Minute Cap. 5 rounds. 20 DU’s 15 HRPU’s. Metcon (Time) CWOD: 25 minute cap Teams ski 1000m Solo 30 OHS (95/65) Teams row 1000m Solo 30 power snatch. Team ski 1000m Solo 30 OH walking lunges. Team row 1000m. OHS SWOD: 12 minutes …

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Thursday

Omega CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) . Mobility: All together. 15 Minutes. Metcon (Time) CWOD: 12 Minute Cap. 100 Reps Partner Bench Press. L4-(135/95). -Then- (Solo) 100 Push Ups. Metcon (Time) 5 rounds. 10 DB curl press. 10 renegade rows. 20 Sit Ups

wednesday

Omega CrossFit – CrossFit View Public Whiteboard CWOD Metcon (Time) 2 rounds 15 wall balls 10 burpees 2 min rest 3 rounds 10 wall balls 5 burpees squat cleans 12 min to build to heavy single Metcon (Time) 12 min cap 2 squat cleans 10 box jumps 4 squat cleans 10 box jumps 6/10, 8/10, …

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Tuesday

Omega CrossFit – CrossFit View Public Whiteboard Warm-up 10 Minutes Pull Up / Wall Walk Work EMOM 10 Minutes Even: 3 Wall Walks Odd: 12 CTB / Pull Ups – 3 Minute Rest – Metcon Teams of 2 Max Calories Ski Erg Switch every 30 seconds – 3 Minutes Rest – Double Isabel (60 Snatch) …

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Monday

Omega CrossFit – CrossFit View Public Whiteboard Warm-up 5 Rounds NFT 5 single arm DB Thrusters each arm 10 DB step ups 10 HRPUs SWOD Front Squats 4×2 @ 80, 80, 85, 85% CWOD AMRAP: 2 rounds 10 Thrusters 10 Burpee Over Bar -Then- 500 m Row