Omega CrossFit – CrossFit View Public Whiteboard CWOD 10 minute cap 50-40-30-20-10 DU 10 HSPU — OR — 150-120-90-60-30 Singles 15 HRPU SWOD BUILD 3×3 strict press 3×3 push press 3×3 push jerk 3×3 split jerk CWOD 15 minute cap 5 rounds 20 KBS 20 ab mat sit ups L4 (70/53)
Omega CrossFit – CrossFit View Public Whiteboard EMOM 10 Minutes Even: 6 front rack lunges Odd: pull ups CWOD Partner Workout: Partner 1 rows 400m while Partner 2 runs 400m 42 deadlifts 21 synchro burpees 30 deadlifts 15 synchro burpees 18 deadlifts 9 synchro burpees Partner 1 runs 400m while Partner 2 rows 400m EMOM …
Omega CrossFit – CrossFit View Public Whiteboard CWOD 10-1 Wall Balls Burpees * Every 3 minutes 200m run * start and end with a run SWOD 12 minutes to establish double heavy thruster CWOD Thurster Ladder 10 reps at each weight L4 – 95/65 115/75 135/95 155/115 185/135 ETC…
Omega CrossFit – CrossFit View Public Whiteboard Warm-up Mobility – 10 Minutes SWOD Snatch 5/6 x 2 @ 40-85% CWOD 30 minute cap Partner Workout 2000m ski 20 Power Snatch 2000m row 20 Power Snatch 3 mile AB 20 Power Snatch
Omega CrossFit – CrossFit View Public Whiteboard New Section Running Clock Minutes 0-15 – Warm up Minutes 15-25 Front Squats – 1×5@75%, 1×3@85%, 1×1@90% Minutes 25-35 100 DUs 30 Deadlifts 20 burpee box jumps 5 ring MU OR 10 CTB OR 15 Pull ups Minutes 35-45 Front Squats – 1×4@80%, 1×2@90%, 1×1@95% Minutes 45-55 100 …
Omega CrossFit – CrossFit View Public Whiteboard CWOD 15 Minute Cap 800 m Run (solo) Teams of 3/4 150 Bench Press ME Push Ups (solo) New Section 10 Minutes skill work CWOD 13 Minutes. Minutes 0-3 400 m Run ME STO L4 – (95/65) Minutes 3-5 – REST Minutes 5-8 400m Run ME STO L4 …
Omega CrossFit – CrossFit View Public Whiteboard SWOD Clean and Jerk 5/6 @ 65, 70, 75, 80, 85% 90% if you have time and feel good CWOD 21-15-9 New workout starts every 10 minutes 1) Assault Bike Calories and Burpees 2) Power Cleans and Pull ups 3) Back Squats and Box Jumps
Omega CrossFit – CrossFit View Public Whiteboard SWOD Deadlifts 5@70% 4@75% 3@80% 2@85% 1@90% Wall Walks – 10 Minutes L4 – 20 L3 – 15 L1/L2 – 12 ME DUs in the remaining time CWOD Team of 3 20 Minute Cap 45 Hang Cleans 10 synchro burpees 300m sled pull 30 Power Cleans 10 synchro …
Omega CrossFit – CrossFit View Public Whiteboard New Section RUNNING CLOCK 0-15 minutes = warm up 15-22 minutes = 7 minute AMRAP 20 STO 20 Box Jumps 22-26 minutes = REST 26 – 31 minutes = 5 minute EMOM L4 = 20 wallballs L3 = 18 WB L2 = 15 WB L1 = 12 WB …
Omega CrossFit – CrossFit View Public Whiteboard CWOD Partner Workout: 40-30-20-10 T2B Burpees One person working at a time Gymnastics 10 Minute Foam Roll 10 Minute Skill Work CWOD 21-15-9 Hang Power Snatch 5-5-5 MUs – or – 10-10-10 CTB – or – 15-15-15 Pull ups
