Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 10 Minute Cap 400 m Run 50 Air Squats 400 m Run 50 Walking Lunges . SWOD: 12 Minutes Back squats 4 minute EMOM 10 reps 4 minutes rest Front Squats 4 minute EMOM 8 reps L4-(185/135) L3-(155/115) L2-(135/95) L1-(115/75) L- (95/65) . CWOD 10…

Friday

Omega CrossFit – CrossFit Warm Up: 10 Minutes. . SWOD: 13 Minutes. Front Squats. 4×2@80-90% . CWOD: 21 Minutes. . 8 Minute AMRAP. 20/15 Cal Row 15 Deadlifts. . L5-(225/155). L4-(185/135). L3-(155/110). L2-(135/95). L1-(115/75). L- (95/65) . 5 Minute Rest. . -Then- . 8 Minute AMRAP. 10 Double DB Box Step Overs 20 DB Hang…

Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 12 Minutes 5×2 Spilt Jerk (off the rack). @50-85% . EMOM 5 minutes 7 STO. L4-(185/135). L3-(135/95). L2-(115/75). L1-(95/65). CWOD: 15 minute Cap. 10 HSPU’s 15 Thrusters 10 HSPU’s. 12 Thrusters 10 HSPU’s. 9 Thrusters 10 HSPU’s. 6 Thrusters 10 HSPU’s. 3 Thrusters L4-(135/95) View…

Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 12 minutes Front Squats 4×8 70,70,75, . EMOM: 5 minutes 3 reps 1 Bear Complex = 1 Power Clean 2 Front Squat 2 Press 2 Back Squat L4-(155/110) L3-(135/95) L2-(115/75) L1-(95/65) . 25 Cal Bike for time . CWOD: Death by Wall Ball and Burpee…

Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 10 Minutes. Full Snatch. 3×2@35,45,55%. With a 3 second pause. . CWOD 2: For Time: 13 Minute Cap. 100 DU’s 20 T2B 50 Alt DB Snatch. 20 T2B 40 HSPU’s 20 T2B 100 DU’s L4-(70/50). L3-(60/40). L2-(50/30) L1-(40/25) . SWOD: 12 Minutes. Full Snatch. 3×3@…