Month: August 2018

Friday – August 31, 2018

Omega CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP Single Arm BD Hang Snatch 3 Wall Walks Snatch Build to 70% — THEN — 10 minute E2MOM 5@70% 4@75% 3@80% 2@85% 1@90% Metcon (Time) 3 Rounds 10 OHS 5 Rope Climbs

Thursday – August 30, 2018

Omega CrossFit – CrossFit View Public Whiteboard Gymnastics Skill Work Pull Ups, DUs, HSPUs Metcon (Time) 800 m Partner Farmers Carry — Then — Solo 100 HRPUs 50 T2B 100 KBS Must accumulate 100 cals on the Ski Erg throughout the workout. Break up however.

Wednesday – August 29, 2018

Omega CrossFit – CrossFit View Public Whiteboard Front Rack Lunges / Front Squats (4 sets 10/10) 4 sets 10 Front Rack Lunges / 10 Front Squats Perform all lunges and squats before racking the weight 1000m Row (Time) Max Effort 1000m Row Metcon (Time) 5 Rounds 10 Deadlifts 10 Burpee Box Jumps

Thursday – August 23, 2018

Omega CrossFit – CrossFit View Public Whiteboard Warm-up Mobility – 10 Minutes Skill Work – 10 Minutes Metcon (Time) Run, Snatch and Burpees4 Rounds 400m Run 10 Alt DB Snatch 10 Burpee Box Jump Overs 10 Alt DB Snatch ** 2 Minutes Rest Between Rounds **

Wednesday – August 22, 2018

Omega CrossFit – CrossFit View Public Whiteboard Clean and Jerk (1 RM) Metcon (Time) Partner Workout20 Minute Cap 1000m Row Front Squats – 18, 15, 12, 9, 6 STO – 18, 15, 12, 9, 6 20 Wall Balls between each set 1000m Row Weight goes up each time

Tuesday – August 21, 2018

Omega CrossFit – CrossFit View Public Whiteboard Snatch (1 RM) Metcon (AMRAP – Rounds and Reps) Run and Burpees4 Rounds 400m Run 15 Burpees Metcon (AMRAP – Rounds and Reps) Hang Power Snatch and Jump Rope3 Rounds 25 Hang Power Snatch 50 DUs or 150 Singles