Month: May 2018

Thursday – May 31, 2018

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

Thursday – 5/17/18

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

Wednesday – 5/16/18

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

Monday – 5/14/18

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