Year: 2019

Monday – August 26, 2019

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 30-20-10 Wall Balls Box Jumps Front Squats (5@65%, 4@70%, 3@75%, 2@80%, 2@80%) EMOM 9 Minutes Min 1 – Strict Pull ups Min 2 – 1 Clean + 3-5 Deadlifts at 75-85% of clean Min 3 – 15/12 cals on bike Metcon (Time) 30-20-10 Thrusters Burpees

Monday – August 19, 2019

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds 200m Run 20 Thrusters (45/35) 3 Wall Walks Back Squats (10@50%; 5@70%; 8@55%; 4@75%; 6@60%; 3@80%) Metcon (Time) 10 Front Squats — then — 5 Rounds 10 Burpee Box Jump Overs 5 Clean and Jerk — then — 10 Front Squats

Friday – August 16, 2019

Omega CrossFit – CrossFit View Public Whiteboard Gymnastics 4×30 sec HS hold Overhead Squat 1RM Metcon (Time) 21-15-9 Deadlifts HSPUs — 3 minutes rest — 15-12-9 Ring Dips Burpees — 2 minutes rest — 12-6-9 HSPUs Devil Press