Thursday – January 31, 2019
Omega CrossFit – CrossFit View Public Whiteboard Warm-up Mobility – 10 Minutes Warm Up – 10 Minutes Metcon (Time) 4 Rounds: 10 DB Box Step Overs 15 Burpees Metcon (Time) 50-40-30-20-10 American KBS Ab Mat Sit Ups
Omega CrossFit – CrossFit View Public Whiteboard Warm-up Mobility – 10 Minutes Warm Up – 10 Minutes Metcon (Time) 4 Rounds: 10 DB Box Step Overs 15 Burpees Metcon (Time) 50-40-30-20-10 American KBS Ab Mat Sit Ups
Omega CrossFit – CrossFit View Public Whiteboard Snatch (1 Snatch Pull + 2 Full Snatch) 5×2 @ 50, 55, 60, 65, 70% Metcon (Time) 5 Rounds – 10 Deadlifts – 6 RMU OR 6 BMU OR 4 rope climbs OR 10 ring dips + 15 HRPUs
Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner Workout: One person working at a time. 10 Minute AMRAP: 100/70 Rowing Cals 30 Box Jumps 30 Burpees ME Power Cleans (individually) L4 (135/95) — 3 Minute Rest — 10 Minute AMRAP: 100/70 Ski Cals 30 Box Jumps 30 Burpees ME Power Cleans (individually) L4 …
Omega CrossFit – CrossFit View Public Whiteboard New Section 5 Rounds: 10 DB Curls 10 Squat Jumps New Section 7 Minute AMRAP 10 DB Hang Clean and Jerk (10 each arm) 20 Wall Balls Back Squat (3×7 @ 45, 50, 55% – Then – 1:15 ME @ 60%) Metcon (AMRAP – Reps) 10 Minute AMRAP …
Omega CrossFit – CrossFit View Public Whiteboard : Back Squat (3×7 @ 40, 45, 50% -then 1 minute ME backsquat @55%) Split Jerk (5×2 build) Metcon (Time) 21 thrusters 21 burpee box jump overs 300 row/ski 15 thrusters 15 burpee box jump overs 300 row/ski 9 thrusters 9 burpee box jump overs 300 row/ski
Omega CrossFit – CrossFit View Public Whiteboard SWOD Bench Lat Pull Downs – OR – Pick a Life Metcon (No Measure) 33 Minutes: Tabata – 20 seconds work – 10 seconds of rest for 8 rounds — 2 minutes rest between exercises — KBS DB Curls Dips (ring or box) or Ring MUs Push Ups …
Omega CrossFit – CrossFit View Public Whiteboard Warm-up Skill work or mobilty EMOM 10 Minutes: Odd: 7 Back Squats @ 40, 45, 50, 55, 60% Even: 30 Second Wall Sit Metcon (Time) 4 Rounds: 3 Squat Cleans @ 80% 15 Box Jumps 20 Wall Balls
Omega CrossFit – CrossFit View Public Whiteboard Squat Snatch (1 RM) Metcon (AMRAP – Reps) 3 min AMRAP: 50 DUs 10 Burpees ME Alt DB Snatch Metcon (AMRAP – Reps) 3 min AMRAP: 12 Burpees 12 Alt DB Snatch ME DUs Metcon (AMRAP – Reps) 3 min AMRAP: 12 Alt DB Snatch 50 DUs ME …
Omega CrossFit – CrossFit View Public Whiteboard Front Squat (1 RM) Metcon (Time) 30 Front Squats 30 TTB 30 Hang Clean and Jerk 30 HSPU 30 Thrusters 30 Pull ups Must accumulate rowing calories throughout the workout (100 guys / 70 girls)
Omega CrossFit – CrossFit View Public Whiteboard Shoulder Press (Est 1 RM) Metcon (AMRAP – Reps) 12 Minute Cap Partner Workout: 2000m Row ME rope climbs in remaining time Metcon (AMRAP – Reps) 12 Minute Cap 30-20-10 Deadlifts Pull-Ups ME Box Jumps Overs in remaining time