Month: May 2019

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

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

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)

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

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

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

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

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…

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…

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…