Year: 2020

Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 35 Minute Running Clock 3 Rounds 10 Back Rack Lunges 20 Box Jumps . 5 Minutes Rest . 3 Rounds 10 Devil Press 20/15 Row . 5 Minutes Rest . 3 Rounds 20/15 Bike 10 Front Squats View Public Whiteboard

Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 10 Minutes 50-40-30-20-10 DU’s 20 Push-ups after each set or 12 HSPU’s . SWOD 13 Minutes Push or Split Jerk 5×2 Build . CWOD 12 Minutes 30-20-10 STO Burpees L4-(135/95) View Public Whiteboard

Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 13 Minutes Back Squats 4×8@35,40,45,50% . CWOD Cash In 50 Wall Balls -Then- In any order 100 Cals 50 Power Cleans 50 T2B L4-(135/95) View Public Whiteboard

Monday

Omega CrossFit – CrossFit 3 Rounds 20 Air Squats 20 Sit Ups . 3 Minute Rest . 3 Rounds 20 Jumping Lunges 20 Push Up . 3 Minute Rest . 3 Rounds 20 V Ups 15 Burpees View Public Whiteboard

Wednesday

Omega CrossFit – CrossFit Mobility 10 minutes . Warm up 10 Minutes . CWOD: 23 minute cap 3 Rounds 9 Thruster 10 Box Jumps 2 minute rest 3 Rounds 200 m run 15 Wall Balls 2 minutes rest 3 Rounds 15 Wall Balls 10 Box Jumps 2 minutes rest 3 Rounds 200 m Run 9 …

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Tuesday

Omega CrossFit – CrossFit Warm Up 5 Minutes . Barbell Warm Up 10 Minute . EMOM: 6 minutes. Even: Pull Ups L4-(20),L3-(15),L2-(10) Odd: Squat Snatch 3,2,1@75,80,85% . CWOD: 17 Minutes Cap. 50 DU’s 21 Hang Power Snatch L4-(95/65) 15 Burpee over Bar. . 3 Minutes Rest . 50 DU’s 15 Power Snatch L4-(135/95) 15 Burpee …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 40 Minutes 1000 m Row 50 Back Squats @ 50% 1000 m Ski 40 Back Rack Lunges L4-(135/95) 1000 m Row 30 Power Cleans L4-(185/135) 1000 m Ski 20 STO L4-(185/135) View Public Whiteboard

Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 10 Minute AMRAP 10 Renegade Rows (pick your weight) 20 Lunges 10 Box Jumps . SWOD 12 Minutes Build! 1 Hang Clean 1 Hang Squat Clean . CWOD 15 Minutes Partner Workout 3 Times Each 3 Minutes ME Row 2 Minutes ME Deadlifts 2 Scores …

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Thursday

Omega CrossFit – CrossFit Warm-Up. 10 Minutes . SWOD: 15 Minutes Split Jerk -Then- 5×2@60,65,70,75,80%. . CWOD: 22 Minutes . 4 Minute AMRAP. 10 HSPU’s. 10 Burpees . 2 Minute Rest. . 4 Minute AMRAP. 10 Alt. DB Snatch. 2 Rope Climbs. . 2 Minute Rest. 4 Minute AMRAP. 10 Alt. DB Snatch. 10 Burpees …

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