Month: March 2019

Friday – March 29, 2019

Omega CrossFit – CrossFit View Public Whiteboard Front Squat (7×2@ 50, 55, 60, 65, 70, 75, 80%) First rep = 5 second pause at the bottom Metcon (No Measure) Sled pulls 200 sled pull + 200 m run Metcon (AMRAP – Reps) 17 Min AMRAP 50 Pull-ups 50 Deadlifts 50 HRPUs 50 cal row

Wednesday – March 27, 2019

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner Workout: 50 Front Squats 100 Ab mat sit-ups with wall ball 50 Front Squats Power Clean 4×3@50, 55, 60, 65% Metcon (Time) Partner Workout 2 Rounds 40 Power Cleans 30 Burpee over bar 20 Front rack lunges 50 Cal Bike

Monday – March 25, 2019

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 50 Wall Balls 1000m Row Clean Complex 1 Power Clean 1 Hang Squat Clean 2 Front Squats * Build to AHAP * Metcon (Time) 4 Rounds: 12 Back Squats 12 Burpee Box Jumps 400M Run

Wednesday – March 20, 2019

Omega CrossFit – CrossFit View Public Whiteboard Back Squat 3×3 @ 50, 55, 60% 3×2 @ 65, 70, 75% 3×1 @ 80, 85, 90% Metcon (Time) Partner Workout Double DT with a twist 10 Alternating Rounds 12 Deadlifts 9 Hang Cleans 6 STO ** with 20 wall balls between each set (split)

Monday – March 18, 2019

Omega CrossFit – CrossFit View Public Whiteboard Shoulder Press (3×3) Front Squat (3×3) Thruster (Build to heavy single) Metcon (Time) Partner Workout: 1200m row (split) – then – 5 Rounds 20 Thrusters (split) 200m Run (together) – then – 50 box jumps (split)

Thursday – March 14, 2019

Omega CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) Make up a workout you missed this week — OR — Bench Press – 5×8 Build Ring or Box Dips – 4×10 Lat Pull Down – 4×15 DB or Barbell Curls – 4×10 DB Lateral Raises – 4×10