Month: September 2018

Tuesday – September 25, 2018

Omega CrossFit – CrossFit View Public Whiteboard Gymnastics 3 sets / 30 seconds Hollow Hold / Superman CWOD Row Cycle 30 seconds on 30 seconds off for 6 minutes Metcon (Time) 3 Rounds 400m Run 50 DUs 25 Hang Snatch Snatch (5 x2 @ 60, 65, 70, 75, 80%)

Friday – September 21, 2018

Omega CrossFit – CrossFit View Public Whiteboard EMOM 15 Minutes: Minute 1: 20 Wall Balls Minute 2: 15 HSPUs Minute 3: 15/12 cal bike Minute 4: 20 Sit ups Minute 5: Rest Clean and Jerk (7×2 – build from 40% to AHAP) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

Thursday – September 20, 2018

Omega CrossFit – CrossFit View Public Whiteboard New Section Mobility – 10 Minutes Skill 10 – Minutes Warm up – 10 Minutes Metcon (No Measure) Accumulate 1.5 mile run at any point 5×10 Bench Press 4×10 DB Rows (10 each arm / each set) 4×1 Minute Planks