Month: November 2018

Omega CrossFit – CrossFit View Public Whiteboard Front Squat (5×2@70, 75, 75, 80, 80%) Deadlift (1×5, 1×4, 1×3, 1×2, 1×1) Metcon (AMRAP – Reps) Partner Workout 3 Rounds – 6 minutes each Partner 1: 300m Row Both: 30 deadlifts (split) Partner 2L 300m Row Both: ME Thrusters (split) * 2 Minutes Rest Between Rounds *…

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds: 30 DUs 10 Steps Plate Overhead Lunge Split Jerk (2×3; 1×2; 1×1 Build) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 10 Burpees 12 STO 15 Box Jumps

Omega CrossFit – CrossFit View Public Whiteboard Warm-up 3×1 Minute Wall Sit 3 x Sling band – 20 steps down and back Squat Clean (5×2 @ 50, 60, 70, 80, 85%) Metcon (AMRAP – Reps) 4×4 Minute AMRAP 400m Run Pull Ups (L$-30; L3-20; L2-15; L1-10) ME Power Cleans – weight goes up each round…

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

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds 20/15 Cal Bike 25 GTG Sit Ups Metcon (Time) 5 Rounds 50 DUs 3 Rope Climbs Metcon (AMRAP – Reps) 10 Minute Cap: 800 M Ski 50 Alt DB Hang Snatc ME TTB (tis is your score)

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

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

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)

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 30-20-10 STO (L4 – 95/65) Air Squats Back Squat (10@55%; 8@65%; 6@75%; 4@85%) Superset with DB Bulgarian Split Squats – 10 on each leg Metcon (Time) 100 burpees Every 3rd minute complete thrusters and box jumps L4 – 95/65 (15 reps thrusters and box jumps) L3…