Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes EMOM: 10 Minutes Even:15/12 Cal Bike Odd: 10 Thrusters CWOD: 15 Minute Cap. For Time: 6 Cleans 5 Burpee Box Jump Overs. 5 Cleans 10 Burpee Box Jump Overs. 4 Cleans 15 Burpee Box Jump Overs. 3 Cleans 20 Burpee Box Jump Overs. Go heavy!!! L4-(225/155). L3-(185/135).…

Friday

Omega CrossFit – CrossFit Friday!!!! Warm Up 10 Minutes . . SWOD 12 Minutes. Clean and Jerks. 5×2@65,70,75,80,85%. 1st Rep 1 Clean Pull + 1 Full Clean and Jerk. 2nd Rep 1 Full Clean and Jerk. . 2 Rounds 10 Minute Cap 25 Hang Cleans 300 m Farmers Carry L4-(70/53). 25 STO L4-(135/95). . 5…

Tuesday

Omega CrossFit – CrossFit Warm Up: 10 Minutes . Partner Day!!! CWOD: 13 Minute Cap 6 Rounds Alt Rounds 20/15 Cal Ski 12 Alt Hang DB Sntach L4-(70/50) 15 T2B . 10 Minute Rest . 12 Minute Cap 6 Rounds. Alt Movements 10 Hang Squat Snatch. 50 DU’s 15 Burpee over Bar L4-(115/75). L3-(95/65). L2-(75/45).…

Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 17 Minutes Front Squats. 4×2 Build to 90% . Push Press. 4×3 Build . CWOD: 15 Minutes . 3×3 Minute AMRepsAP 20/15 Bike 20 Box Jumps Overs ME Clusters . 3 Minutes Rest . L4-(185/135). L3-(155/110). L2-(135/95). L1-(115/75). L- (95/65). View Public Whiteboard

Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 12 Minutes OHS 1×5@75%. 1×4@80%. 1×3@85%. 1×2@90%. . Sprint: Partner 3 Minutes. ME Hang Snatch. . 1 Minute Rest . -Then- 3 Minutes ME OHS L4-(115/75) One person working at a time. 2 Different scores . CWOD: 7 Minutes AMRAP 3,6,9,12,15… Thrusters 2/3 Ring MU’s…