Month: November 2018

Monday – November 26, 2018

Omega CrossFit – CrossFit View Public Whiteboard Snatch (5×2@50, 60, 70, 80, 85%) EMOM 7 Minutes 10 Back Squats @ 60-65% Metcon (Time) 15 Power Snatch 15 Burpee over bar 30 Cals 15 OHS 15 Burpee over bar 30 Cals 15 Power Snatch 15 Burpee over bar

Monday – November 19, 2018

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 1000m Row 100 Air Squats Back Squat (10@60%; 8@70%; 6@80%; 4@90%) Metcon (Time) 15 Clean and Jerks — Then — 5 Rounds 10 CTB 10 Burpee Box Jumps — Then — 15 Clean and Jerks

Wednesday – November 14, 2018

Omega CrossFit – CrossFit View Public Whiteboard Gymnastics Pull Ups T2B DUs Complex – Build to HAP 2 Power Cleans 2 Front Squats 2 STO 2 Back Squats 4 Alt Lunges Metcon (Time) “Jumping Karen” 150 Wall Balls Every time you break 40 DUs / 80 singles

Tuesday – November 13, 2018

Omega CrossFit – CrossFit View Public Whiteboard Weightlifting 4×10 DB Bent Over Row 4×10 DB Curls 4×10 Strict or Weighted Pull Ups Metcon (Time) Partner Workout: 2000m Row 100 GTG Sit Ups (SOLO) 2000m Ski 75 V-ups (SOLO) 3 Mile Bike 50 TTB (SOLO)