Omega CrossFit – CrossFit View Public Whiteboard SWOD 3 Rounds – NFT 10 DB Straight Leg Deadlifts 10 Explosive Vertical Jumps 30 second bar hang Deadlifts (3×3; 2×2; 1×1) Build to heavy single – NOT maxing out Metcon (Time) Partner workout 120/90 Cal Row 100 Box Jumps 80 T2B 100 Deadlifts 120/90 Cal Row
Omega CrossFit – CrossFit View Public Whiteboard SWOD Any Order – Superset 3 sets 10 Back Squats @ 50% 15 DB Curls 20 Ring or box dips 20 Sling Band Steps Down and Back 1 Minute plank Metcon (Time) 28-21-15-9-6 STO Ball Slams
Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 20 Minute Cap 4 Rounds 400 m Run Together Wall Balls (split) L4 – 50 L3 – 40 L2/1 – 30 Metcon (Time) 20 Minute Cap 1000m ski (split) Devil Press (split) L4 – 50 L3 – 40 L2/1 – 30 1000m ski (split)
Omega CrossFit – CrossFit View Public Whiteboard Warm-up Skill Work – 10 Minutes DUs HSPUs Snatch Complex (Build) 1 Hang Snatch 1 Power Snatch 1 Full Snatch 1 OHS Metcon (2 Rounds for reps) 20 Minute Running Clock Minutes 0-5 – 5 Minute EMOM: Power Snatch Minutes 5-7 – Rest Minutes 7-14 – 7 Minute …
Omega CrossFit – CrossFit View Public Whiteboard Squat Clean Build to 85% Metcon (3 Rounds for reps) 6 Minute Stations with 4 Minutes Rest Row Cycle 30 sec on 30 sec off for 6 Minutes Score is total meters – 4 minute transition – 6 Minute AMRAP 3 Squat Cleans @ 80% 15 Pull ups …
Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 50 Front Rack Lunges 50 Front Squats Every 2 minutes – 20 Wall Balls Push Press (1×5 @50-60%, 1×4@60-70%, 1×3@70-80%, 1×2@80-90%) Metcon (Time) 7 Rounds 10 Thrusters 2 Rope Climbs (3 from the floor)
Omega CrossFit – CrossFit View Public Whiteboard Back Squats (10@50%, 8@60%, 6@70%, 4@80%) Superset with 4×12 DB Curls 4X15-25 push ups Metcon (Time) 10 Burpees 100 DUs 10 Burpees 25 T2B 10 Burpees 100 DUs 10 Burpees 25 T2B 10 Burpees 100 air squats
Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) Teams of 4: 400m run together 200 cal ski 400m run together Power snatch (5×2) 45, 55, 65, 75,85% Metcon (Time) 3, 6, 9, 12, 15 Hang Power Snatch Box Jumps – HSPUs between each set –
Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner Workout: 2000m Row 100 Thrusters 60 pull ups or jumping pull ups Cluster build to heavy Metcon (Time) “Grace and then some” 30 Clean and Jerk — then — 20 Ring MUs OR 20 pull ups + 20 Ring Dips
Omega CrossFit – CrossFit View Public Whiteboard Split Jerk (5×2) Build Front Squats (5×2) Build Metcon (Time) 50 GTG — then — 5 Rounds 10 STO 10 T2B – 3 minutes rest – 4 Rounds 10 Front Squats 20 rope climbs — then — 50 GTG
