Omega CrossFit – CrossFit View Public Whiteboard Full Snatch (3×3@ 40, 45, 50%) Metcon (Time) 5 rounds 10 Alt DB Snatch 10 DB Overhead Lunges Full Snatch (3×3@55, 60, 65%) Metcon (AMRAP – Rounds and Reps) 8 Minutes AMRAP 10 Power Snatch 10 Box Jump overs 25 ft Handstand Walk or 10 HSPUs
Omega CrossFit – CrossFit View Public Whiteboard Front Squats (5×4@50, 45, 50, 55, 60%) Thruster (Build to heavy single) Metcon (AMRAP – Reps) 20 Minutes 10-1 – Thrusters 20 DUs between each set (end with DUs) — then — 1000m Row in remaining time ME Bar MUs / CTB / Pull Ups
Omega CrossFit – CrossFit View Public Whiteboard Weightlifting 1 Snatch Balance + 1 Overhead Squat Build Metcon (4 Rounds for reps) “The Onion” If you finish early, rest until next set Minute 0-10 – Partner 3 Rounds 30 CTB/Pull ups 14 OHS L5 – 185/125; L4 – 155/105; L3 – 115/85; L2 – 75/55 Minute …
Omega CrossFit – CrossFit View Public Whiteboard Warm-up 10 minutes + 4 Rounds 1 minute wall sits 10 vertical jumps as high as possible Back Squat 4@75% 1@80% 4@75% 1@85% 4@75% 1@90% EMOM 8 Minutes Even – 20 Wall Balls Odd – 20 V-ups or Sit ups Metcon (Time) 4 Rounds 10 Deadlifts 10 Power …
Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 10 Minutes 3 rounds 400m Run 10 Hang Power Snatch Metcon (AMRAP – Reps) 10 Minutes 1000m Ski 150 DUS or Singles ME slam balls or D Ball overs in remaining time Metcon (Time) 10 Minutes 3 rounds 500 m row 15 burpee over erg
Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds: 15 Push Press 15 Air Squats — then — 30 Thrusters Split Jerk (4×2@ 70-85%) Metcon (Time) 500m ME Row Metcon (AMRAP – Rounds and Reps) 10 Minutes: Cash In 50 Box Jumps — Then — In remaining time AMRAP 3 Clusters 10 T2B
Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 4 Round: 200m Run 3 Wall Walks Front Squats (55, 60, 65, 70% ) 2 Front + 4 Back at each percentage Metcon (3 Rounds for reps) Minute 0-7 4 Rounds 10 Deadlifts 10 HSPUs Minute 7-10 30 Burpee Box Jumps Minute 10-13 20 MUs If …
Omega CrossFit – CrossFit View Public Whiteboard Warm-up Mobility – 12 Minutes Warm up – 10 Minutes Metcon (AMRAP – Reps) Partner Workout: 10 Minutes 100 Cal Bike 100 KB Goblet Squats In the remaining time ME Bike Cals Metcon (Time) Partner Workout: 10 Minutes 2 Rounds 50 Cal Ski 50 Syncro Sit Ups Metcon …
Omega CrossFit – CrossFit View Public Whiteboard Warm-up 10 minutes warm up 10 minutes skill work pull ups MUs Dus HSPUs HS Walks Complex 3 Hang Cleans 1 STO Build to heavy Metcon (AMRAP – Reps) 4 minutes: 10 Strict Pull Ups 10 Hang Power Cleans 10 Bar Facing Burpees ME DUs Metcon (AMRAP – …
Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 10-1 Wall Balls T2B Bench Press (10, 8, 6, 4) Sling Band in between sets – 20 lateral steps down and back Metcon (AMRAP – Reps) Partner Workout 20 minute AMRAP 30 Box Jump Overs 30 Thrusters 300m Row (alt rows with partner) ** at 5 …
