Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds 200m Run 25 air squats 15 F2F Snatch (4×2 @ 50, 55, 60, 65%) Metcon (AMRAP – Reps) 7 Minute AMRAP 1 Full Snatch / 3 T2B 2 Full Snatch / 6 T2B 3 Full Snatch / 9 T2B Etc. EMOM 10 Minute EMOM …
Omega CrossFit – CrossFit View Public Whiteboard CWOD 10-1: Strict Pull Ups DB Curls (both arns together) 5 Rounds: 10 Bench 20 Dips 800m Row / Run / Ski 50 Alt DB Snatch 10 Rope Climbs
Omega CrossFit – CrossFit View Public Whiteboard Clean and Jerk (4×2 @ 50, 55, 60, 65%) Metcon (Time) 21-15-19 Front Squats T2B — 2 Minute Rest — 21-15-9 Front Squats Burpees — 2 Minutes Rest — Metcon (AMRAP – Reps) ME Thruster 2 Minutes
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%)
Omega CrossFit – CrossFit View Public Whiteboard Back Squat (4×10) Superset with 20 steps DB Walking Lunges L4 – 225/155 L3 – 185/135 L2 – 135/95 L1 – 115/75 Metcon (Time) 30 Wall Balls — Then — 3 Rounds 15 Deadlifts 15 Box Jumps — 3 Minutes Rest — 30 Wall Balls — Then — …
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
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
Omega CrossFit – CrossFit View Public Whiteboard Warm-up 3 Rounds: 20 Squat Jumps 20 Hollow Rocks Back Squat (5 @ 75%; 3 @ 85%; 5@ 75%; 2 @ 90%) After each set row 300m (as fast as possible) and 10 Box Jumps Metcon (Time) 100 Power Cleans (12 Minute Cap) Every 3 Minutes add weight …
Omega CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner Workout – score is total burpees from all three sections12 Minutes: 400m Run (Together) 30 Front Squats 40 cals ME burpees — 3 minute rest — 12 Mintes: 400m Run (Together) 30 STO 40 cals ME burpee pull ups — 3 minute rest …
Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 400m Run 400m Row Warm-up 10 Minutes Front Squat (3 x 5 @ 60, 65, 70%) Metcon (Time) 400m Run 400m Row Front Squat (1×4 @ 75%, 1×3 @ 80%, 1×2 @ 85%, 1×1 @ 90% ) Metcon (Time) Wall Balls, Deadlifts, Box Jumps – 12 …
