Month: October 2018

Wednesday – October 31, 2018

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 10-1 Wall Balls 10 OH Wall Ball Lunges between each set Clean 1×5@70% 1×4@75% 1×3@80% 1×2@85% 1×1@90% Metcon (Time) 20 Power Cleans 20 Bar Facing Burpees 15 Power Cleans 20 Bar Facing Burpees 10 Power Cleans 20 Bar Facing Burpees

Tuesday – October 30, 2018

Omega CrossFit – CrossFit View Public Whiteboard Snatch Balance (3×5) Snatch (1×5@70%; 1×4@75%; 1×3@80%; 1×2@85%; 1×1@90%) Metcon (Time) 4 Rounds – Sprints Each round starts every 4 minutes – each round as fast as possible Scores are times for each round 15 Hang Power Snatch 15 CTB / PUs 15 OHS 50 DUs

Friday – October 26, 2018

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 12 minute cap: 30-20-10 Wall Balls 400-200-100m run Single arm DB OHS 10-8-6-4-2 on each arm 4 sets of 30 second bar hang between Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 5 ring MUs or 12 pull ups 10 OHS 12 HSPU

Wednesday – October 24, 2018

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 21-15-9-6-3 Russian KBS Box Jumps Back Squat (3×10) First 3 reps have 5 second pause – next 7 regular 55, 60, 65% Metcon (Time) 5 Rounds 10 Front Squats 10 Deadlifts 10 Front Rack Lunges 20 Push ups

Friday – October 19, 2018

Omega CrossFit – CrossFit View Public Whiteboard Front Squat 1×10@ 50% 1×3 @ 80% 1×8 @ 60% 1×3 @ 85% 1×1 @ 95% Metcon (Time) Partner Workout: 100 Cal Bike or Ski — then — 10 Rounds 10 Deadlifts 10 burpees — then — 100 Cal Bike or Ski