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
Omega CrossFit – CrossFit View Public Whiteboard OHS (5×3 @ 65, 70, 75, 80, 85%) Snatch Pulls (10 reps) Build up to 110% of snatch max Full Snatch (4×3 @ 60, 60, 70, 70%) Hold the first rep at bottom for 5 seconds Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 5 Snatch 5 …
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
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
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
Omega CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Death by Wall Balls and Burpees Min 1 – 1 burpee + 1 Wall Ball Min 2 – 2 burpees + 2 Wall balls Min 3 – 3 burpees + 3 wall balls etc. – until the minute catches you Backsquats 8 Minutes: E2MOM …
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 –
Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 100 Russian KBS Every Minute T2B L4 – 10; L3 – 8; L1/2 – 6 Bear Complex Build to Heavy Metcon (Time) 50 Air Squats 50 HRPUs — then — 3 Rounds 10 Single Arm DB Hang Clusters 15 Burpee Box Jump Overs — then — …
Omega CrossFit – CrossFit View Public Whiteboard Split Jerk (5×2 @65, 70, 75, 80, 85%) between each set do unbroken wall balls L4 – 30 L3 – 20 L2 – 15 Metcon (AMRAP – Rounds and Reps) 15 Minute Cap 10-1 Deadlifts Burpee over bar 3 minute rest AMRAP in remaining time 5 Rope Climbs …
Omega CrossFit – CrossFit View Public Whiteboard ()
