Month: February 2019

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner Workout! 2000m ski 100 DB Lunge to a Curl 100 Cal Bike Metcon (Time) Partner Workout! 100/70 Cal Row — Then — 10 Rounds: 20 Bench Press 20 Push Ups Split reps evenly

Omega CrossFit – CrossFit View Public Whiteboard Warm-up Mobility Weightlifting Strict Press (3×3) Push Press (3×3) Push Jerk (3×3) Metcon (AMRAP – Reps) 5 Min AMRAP20 HSPUs – then – 12 DB Snatch 20 Pull Ups Metcon (AMRAP – Reps) 5 Min AMRAP20 HSPUs – then – 12 DB Snatch 15 chest to bar Metcon…

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 2 Rounds: 400m Run 25 Air Squats 400m Row 25 Air Squats Front Squat (3×10@50%) Metcon (AMRAP – Reps) 10 Minute AMRAP: 5/5, 10/10, 15/15, 20/20 etc… Thrusters Burpee Box Jump Overs

Omega CrossFit – CrossFit View Public Whiteboard Snatch (Build to heavy single) EMOM 10 minutes 1: 1 full snatch & 1 OH Squat 2: 5 strict TTB Metcon (Time) 4 rounds: 10 devil press 15 TTB 50 DUs

Omega CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 Stations – 10 Minutes Each 2 Minute Rest / Transition 1) 4 Rounds 10 TRX Atomic Push-ups 40 TRX Mountain Climbers 2) 4 Rounds 20 Russian KBS 20 Step Down 20 Step Back with Sling Band 3) 4 Rounds 3 Rope Climbs 15…

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 50 Thrusters (45/35) Front Squats (1 set = 3 quarter squats; 3 half squats; 3 full ) 6 sets @ 55, 60, 65, 70, 75, 85% New Section Skill work – work on pull ups Metcon (Time) 21-15-9 Hang Power Cleans Strict Pull ups

Omega CrossFit – CrossFit View Public Whiteboard Warm-up Mobility – 10 Minutes Warm up – 10 Minutes Metcon (Time) Partner Workout: 3000m Row 300 DUs 3000m Ski 100 Synchro Ab Mat Sit ups One person working at a time except for sit ups

Omega CrossFit – CrossFit View Public Whiteboard Clean and Jerk (4×3 @ 70, 75, 80, 85%) 4×3 with 1 Minute Wall Sits and 30 second ME AB Class between each set Metcon (Time) 23 Rounds: 10 Back Squats 10 Box Jumps — 2 minute rest — 2 Rounds: 10 Back Rack Lunges 10 Burpee over…

Omega CrossFit – Barbell Club View Public Whiteboard Weightlifting Sumo Deadlift (1 Rep Max) Est a 1 Rep Max Overhead Squat (1 Rep Max) Overhead Squat (Max Reps) After Establishing a 1 Rep Max, -40% and go for Max reps Gymnastics Ring Dips (Max Reps) Max Ring Dips in 4 Minutes (or until Fail) Metcon…

Omega CrossFit – CrossFit View Public Whiteboard Warm-up Dynamic + Barbell warm up EMOM Every 3 minutes for 15 minutes 2 Power Cleans + 3 Front Squats + 10 Bar Facing Burpees @ 70-75% of your clean Metcon (AMRAP – Reps) 12 AMRAP 75 wall balls 100 DUs 50 Thrusters