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2019
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July

Month: July 2019

Schedule

Wednesday - July 31, 2019

July 31, 2019 by Rachelle Gowins comments (0)

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

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Schedule

Tuesday - July 30, 2019

July 30, 2019 by Rachelle Gowins comments (0)

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…

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Schedule

Monday - July 29, 2019

July 29, 2019 by Rachelle Gowins comments (0)

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

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Schedule

Friday - July 26, 2019

July 26, 2019 by Rachelle Gowins comments (0)

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

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Schedule

Thursday - July 25, 2019

July 25, 2019 by Rachelle Gowins comments (0)

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

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Schedule

Wednesday - July 24, 2019

July 24, 2019 by Rachelle Gowins comments (0)

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…

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Schedule

Tuesday - July 23, 2019

July 23, 2019 by Rachelle Gowins comments (0)

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 –

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Schedule

Monday - July 22, 2019

July 22, 2019 by Rachelle Gowins comments (0)

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 —…

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Schedule

Friday - July 19, 2019

July 19, 2019 by Rachelle Gowins comments (0)

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…

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Schedule

Thursday - July 18, 2019

July 18, 2019 by Rachelle Gowins comments (0)

Omega CrossFit – CrossFit View Public Whiteboard ()

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