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 CWOD RUNNING ANNIE: 50 double unders 50 ab mat situps 100mrun 40 double unders 40 ab mat situps 200m run 30 double unders 30 ab mat situps 400m run 20 double unders 20 ab mat situps 600m run 10 double unders 10 ab mat situps 800m run SWOD …
