Month: April 2018

Omega CrossFit – CrossFit View Public Whiteboard CWOD 8 minute cap: 5 rounds: 20 air squats 20 STO SWOD 12 Minutes Full Clean and Jerk 2×3 @ 70, 75% 1 @ 80% 1 @ 85% 1 @ 90% Barbell Workout: 5 Minutes: 20 Clean and Jerk ME burpee over bar CWOD 8 Minute Cap 21-15-9…

Omega CrossFit – CrossFit View Public Whiteboard SWOD Front Squats: 1×5 Tempo 2-3-1 @45% 4×4 @ 80% EMOM 10 Minutes Even: 10 Strict Pull Ups / 10 Kipping Pull Ups Odd: 2 Full Snatch Mins 1@60%; 3@65%; 5@70%; 7@75%; 9@80% CWOD 12 Minute AMRAP 10 OHS 10 HSPU 10 Power Snatch 10 Bar Facing Burpees

Omega CrossFit – CrossFit View Public Whiteboard Warm-up 10 Minute Stretch or Foam Roll CWOD 30 Minute AMRAP 3 Rope Climbs or 6 from the floor 400m Run 25 AB Mat Sit-ups 25 Push-ups 50 DUs or 150 Singles

Omega CrossFit – CrossFit View Public Whiteboard SWOD 19 Minutes: Split Jerk 4×2 @65, 70, 75, 80% Hang Squat Cleans 3×3 @ 40, 45, 50% CWOD 27 Minutes – Partner Workout 12 Minutes: 4 Minutes ME burpee box jump overs Sled pulls: 10x100m – switch every 100m ME power cleans — 3 MINUTES REST —…

Omega CrossFit – CrossFit View Public Whiteboard New Section 45 Minute Running Clock 7 minutes: 1000m ski ME alt DB Snatch – then – 8 minutes: Build to AHAP hang power snatch – then – 7 min AMRAP: 5 single arm DB OHS (each arm) 5 ring muscle ups OR 15 pull-ups – then –…

Omega CrossFit – CrossFit View Public Whiteboard Warm-up 5 Minute Cap: 50 Wall Balls SWOD Front Squats: 4×5 @ 60, 65, 70, 75% – then – ME at 85% CWOD 5 Rounds 30 DUs or 90 singles 10 Thrusters 10 Burpee Box Jumps L4/L3 – increase weight by 20lbs every round L2/L1 – increase weight…

Omega CrossFit – CrossFit View Public Whiteboard Warm-up MOBILITY CWOD 3 rounds: 500m row 20 renegade rows – then – 50 push ups 3 rounds: 500m ski 20 ball slams 50 push ups -then – Abs!

Omega CrossFit – CrossFit View Public Whiteboard SWOD Minimum of 7 Reps Snatch Pulls Build to 110% of max Full Snatch 1×3 @ 75% 1×3 @ 80% 1×2 @ 85% 1×2 @ 90% CWOD 4 Rounds 12 OHS @ 75% of Snatch 25 Box Jups ** Before 1st Rond, After 2nd and 4th rounds complete…

Omega CrossFit – CrossFit View Public Whiteboard SWOD Establish 1RM OHS CWOD 15 Minute Cap: 15-12-9 Wallballs Burpees – 2 minute rest – 12-9-6 Wallballs Burpees – 1 Minute rest – 9-6-3 Wallballs Burpees – 5 Minutes rest – 10 Minutes: 2 hang squat cleans 4 TTB 3 HSC 6 TTB 4 HSC 8 TTB…

Omega CrossFit – CrossFit View Public Whiteboard SWOD Establish 1RM strict press CWOD 2 Minutes on + 2 Minutes rest 20 Thrusters + ME pull-ups 20 front rack lunges + ME burpess over bar 20 back squats + ME box jumps 20 thrusters + ME burpee over bar 20 lunges + ME box jumps 20…