Month: December 2018

Thursday – December 20, 2018

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Calories) Teams of 3 or 4: 10 minutes max effort ski Power Snatch (Build to heavy single) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: Buy In: 30 OHS — then — 200 m run 10 Power Snatch 10 Burpee over bar

Monday – December 17, 2018

Omega CrossFit – CrossFit View Public Whiteboard Front Squat (2×10@50%; 2×5@60%; 1×2@80%; 1×2@85%) Metcon (Time) Max Effort 500m Row 500m Ski Strict press 7 minutes. Shoulder press. 1×10@40%. 1×6@60%. 1×4@80%. Metcon (AMRAP – Reps) 5 Minute AMRAP ME Clusters

Friday – December 14, 2018

Omega CrossFit – CrossFit View Public Whiteboard SWOD Pick a lift and build to heavy single Metcon (Time) Front Squat / Front Rack Lunge Ladder 10/10, 8/8, 6/6, 4/4, 2/2 15 Box Jump Overs between each set Weight increases each set ** should be very heavy at the end **

Thursday – December 13, 2018

Omega CrossFit – CrossFit View Public Whiteboard SWOD Bench – 4×8 Superset with: 10 DB bent over rows 10 curls Metcon (Time) Partner Workout 100 DB snatches 50 synchro burpees 100 ball slams 50 synchro burpees ** Your team must accumulate 200 cals on ANY machine at ANY time throughout the workout.**

Wednesday – December 12, 2018

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 50 Air Squats 50 Push ups 50 Hollow rocks 50 Push ups 50 Air Squats Clean and Jerk (3 reps every 30 seconds for 5 minutes) Metcon (Time) 3 Rounds 400m Run 30 Wall Balls 10/7 Ring MUs / 12 C2B / 15 Pull ups

Tuesday – December 11, 2018

Omega CrossFit – CrossFit View Public Whiteboard Overhead Squat (5×2 @ 50-70%) 2 seconds down 3 seconds at the bottom 1 second up EMOM 10 Minutes Even: 15/12 Cal Row Odd: 10 Power Snatch Metcon (Time) Annie with a Press 50-40-30-20-10 Dus Ab mat sit ups Push Press (L4 – 45/35)

Monday – December 10, 2018

Omega CrossFit – CrossFit View Public Whiteboard EMOM 5 Minutes: 7 Back Squats @ 55% Metcon (Time) 50 KBS L4 (70/53) Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP 10 Thrusters 10 Burpee over Bar Metcon (Time) 5 rounds: 10 Deadlifts 10 Box Jumps 10 TTB