Omega CrossFit – CrossFit View Public Whiteboard Warm-up Mobility 10 minutes – coach’s choice New Section Skill Work: 10 minutes to wrok on weakness Weightlifting 15 Minutes Bench Press 15-12-9-6-3 Build to AHAP CWOD 10 Minute Cap 5 rounds: 10 burpees 15 KBS
Omega CrossFit – CrossFit View Public Whiteboard SWOD 5×2 Snatch Balance with 5 second pause Work up to 65% Snatch pulls – 10 solid reps (build) CWOD 2 Rounds 14 OHS 400 m run — 2 minutes rest — 2 rounds 12 Power Snatch 400 m ski –2 minutes rest — 2 rounds 10 Squat …
Omega CrossFit – CrossFit View Public Whiteboard SWOD 12 minutes to work on snatch / clean / jerk any style CWOD Teams of 3! 200 calories ski + 180 STO — transition time — 200 cal assault bike + 180 DL one person must be either biking or skiing at all times – every time …
Omega CrossFit – CrossFit View Public Whiteboard Warm-up 800 m run EMOM 10 Minute EMOM: Evens: 7 front squats @ 60-65% Odds: 15 box jumps — 3 minute rest — AMRAP 10 minute AMRAP: 15-1 wallballs and burpees — 3 minutes rest — EMOM 10 minute EMOM: Evens: 2 front squats @ 85% Odds: 10 …
Omega CrossFit – CrossFit View Public Whiteboard SWOD Snatch balance – 5, 4, 3, 2, 1, 1, 1 Build to heaby but still maintain control in bottom position Gymnastics Pull up progression CWOD Partner workout 50 TTB – 1 partner must hang from bar while other works 75 snatch 100 DU 1000 m row 100 …
Omega CrossFit – CrossFit View Public Whiteboard New Section 45 Minute running clock 7 minutes to build to 70-75% on clean and jerk — 3 minutes rest — 10 minute Cap: 2 rounds 400m run 15 clean and jerk Straight into: 12 minutes back squats 3×4 @ 65, 70, 75% — 3 minutes rest — …
Omega CrossFit – CrossFit View Public Whiteboard CWOD 4 rounds: 10 air squats 15 push ups — 1 minute rest — 4 rounds: 10 burpees 15 KBS — 1 minute rest — 30 goblet squats CWOD 10 minute cap 35 power cleans for time Every 2 mintes – run 200m
Omega CrossFit – CrossFit View Public Whiteboard CWOD Partmer Workout: 20 Minute Cap 1 person rows 500m – then – 200 Wall Balls (split however) – then – 1 person rows 500m SWOD Back Squat 3×5 @ 70, 75, 80% EMOM 8 Minutes Evens: 10 back rack lunges Odd: 20 V-Ups
Omega CrossFit – CrossFit View Public Whiteboard CWOD 4 rounds: 10 front squats 10 box jumps – 3 minute rest – 3 rounds: 10 hang clean & jerk 15 burpee over bar – 3 minute rest – 2 rounds: 10 thrusters 15 burpee box jumps SWOD Build to a heavy split jerk
Omega CrossFit – CrossFit View Public Whiteboard SWOD 8 Minutes Full Snatch 3×2 @ 35, 45, 55% with a 3 second pause CWOD 11 Minute Cap 10-15-25-15-10 Wall Balls Box Jumps SWOD 12 Minutes Full Snatch 3×2 @ 65, 75, 85% No pause CWOD For Time – 10 Minute Cap 25 T2B 50 Alt DB …
