Month: July 2019

Wednesday – July 31, 2019

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 25 Back Squats 30 Burpee over Bar 25 Back Squats Clean and Jerk (4×2 @ 65, 70, 75, 80%) 1 rep split jerk 1 rep push jerk Metcon (Time) 3 Rounds 400m Run 10 power clean 30 Wall balls 10 STO

Monday – July 29, 2019

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Calories) Teams of 4 Max cals on Bike Switch every 30 seconds Front Squats (4×3@ 80%) 2 second pause on the first rep Metcon (Time) Partner Workout 40 Burpee Box Jump Overs 30 TTB 50 Thrusters 30 TTB 50 Thrusters 30 TTB 40 Burpee Box Jump Overs

Friday – July 26, 2019

Omega CrossFit – CrossFit View Public Whiteboard Snatch Balance (3×5) Light weight – use to warm up Overhead Squat (1×5@70%, 1×4@75%, 1×3@80%, 1×2@85%) With a 2 second hold at the bottom Metcon (No Measure) Sprints – a new round starts every 4 minutes 5 Rounds 14 Front Rack Lunges 15 V-ups 15 STO 15 HSPUs

Thursday – July 25, 2019

Omega CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for time) Partner Workout: 10 minutes each with 5 minutes rest 4 rounds 200m sled pull 20 Alt DB Hang Snatch 4 rounds 30/20 cal row 20 bench press 4 rounds 10 DB overs 15 DB Curls

Tuesday – July 23, 2019

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner Workout: 3000m Row 3000m Ski 4 Rounds Alt Movements 25/18 Bike Cals 10 Power Snatch 50 DUs – Between rounds partners must complete 6x200m runs while carrying a wall ball –