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2019
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May

Month: May 2019

Schedule

Friday - May 31, 2019

May 31, 2019 by Rachelle Gowins comments (0)

Omega CrossFit – CrossFit View Public Whiteboard Clean and Jerk Complex (build to Heavy) 3 Hang Cleans + 2 STO Metcon (Time) Partner Workout 400m sled pull 50 Cal bike 400m sled pull Metcon (Time) 40 Push Press 15 HSPUs 40 Back Squats 15 HSPUs 40 Back Rack Lunges

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Schedule

Thursday - May 30, 2019

May 30, 2019 by Rachelle Gowins comments (0)

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner Workout: 5 Rounds 500m Ski 10 Burpee Bar MU/CTB/Pull up/Jumping Pull up Metcon (Time) Partner Workout: 5 Rounds 20 Alt DB Snatch – 10 each person 200n Run together Metcon (Time) Partner Workout: 2000m Row (split evenly) 50 Devil Presses

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Schedule

Wednesday - May 29, 2019

May 29, 2019 by Rachelle Gowins comments (0)

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 100 Wall Balls Every 2 minutes complete 50 DUs or 50 singles Front Squat (4×3) 75, 80, 85% Metcon (AMRAP – Reps) 7 Minute AMRAP 3, 6, 9, 12, 15, etc Thrusters (L4 – 135/95) Box Jumps (L4 – 30/24)

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Schedule

Tuesday - May 28, 2019

May 28, 2019 by Rachelle Gowins comments (0)

Omega CrossFit – CrossFit View Public Whiteboard Overhead Squats (10-8-6-4-2) 50, 60, 70, 80, 90% Metcon (Time) 21-15-9 Burpee over bar Hang clean Calorie Row

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Schedule

Monday - May 27, 2019

May 27, 2019 by Rachelle Gowins comments (0)

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) Memorial Day Murph 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run

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Schedule

Friday - May 17, 2019

May 17, 2019 by Rachelle Gowins comments (0)

Omega CrossFit – CrossFit View Public Whiteboard Snatch (7-10×1 ) build to heavy single Metcon (Time) Partner Workout Double Isabel (60 Power Snatch) with EMOM 5 burpees Deadlift (5, 4, 3, 2, 1 ) build to heavy Metcon (Time) 9 Minute Cap 3, 3, 6, 6, 9, 9, 12, 12, 15, 15 Deadlifts T2B

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Schedule

Thursday - May 16, 2019

May 16, 2019 by Rachelle Gowins comments (0)

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) Make up a workout you missed this week – OR – 3/4 Rounds 200m Farmers Carry 25 Cal Bike 25 Cal Row 25 Cal Ski 200m Run

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Schedule

Wednesday - May 15, 2019

May 15, 2019 by Rachelle Gowins comments (0)

Omega CrossFit – CrossFit View Public Whiteboard Back Squats (4×8 @ 50, 55, 60, 65) Between each set complete: 10 box jumps 10 DB curls Metcon (Time) 14 Minute Cap 8 Back Rack Lunges 10 Wall Balls 8 Back Rack Lunges 15 Wall Balls 8 Back Rack Lunges 20 Wall Balls 8 Back Rack Lunges…

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Schedule

Tuesday - May 14, 2019

May 14, 2019 by Rachelle Gowins comments (0)

Omega CrossFit – CrossFit View Public Whiteboard Gymnastics Work on pull ups Metcon (Time) Partner workout: 15 Minute Cap L4 – 4 Rounds L3/2/1 – 3 Rounds 400m Run Together 30 Bench Press (split – switch every 5 reps) Metcon (AMRAP – Reps) Partner Workout: 15 Minute Cap 1000m ski DUs (switch every 50) 1000m…

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Schedule

Monday - May 13, 2019

May 13, 2019 by Rachelle Gowins comments (0)

Omega CrossFit – CrossFit View Public Whiteboard Clean & Jerk (3×3@70, 75, 80%; 1×2@85%; 1×1@90%) EMOM 8 Minutes: Even: Bike Cals (L4 – 20/15) Odd: 25 Air Squats ** 3 minutes to swtich** 8 Minutes: Even: 6 Power Clean & Jerks Odd: 200m Run (cut run short if needed) L4+ = 185/135 L4 – 155/110…

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