Month: July 2020

Friday

Omega CrossFit – CrossFit Warm Up. 10 Minutes . CWOD: 7 Minute Cap 5 Rounds 10 SDHP 10 Back Rack Lunges L4-(95/65) . SWOD: 5 Minutes. Light work. 3 sets of. 1×3 OHS. 1×3 Tall Snatch 1×3 Snatch Balance. (Stay very light). . 10 Minutes to build to a medium to heavy on 1 Hang …

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Thursday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: Partner Workout: 🏃🏾‍♀️0-10:00. You and your partner will run 800m together In remaining time ME Synchronized Burpees. 🧎🏾‍♂️10:00-20:00 5 Rounds 20 T2B Or K2W 20 HSPU’s or 20 HRPU’s. One person working at a time. Break up however. 🚣🏾‍♀️ 20:00:30:00 1500 m Row In remaining …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 7 Minutes 3 Rounds 10 Front Squats 10 STO 10 Hang Squat Clean and Jerk L4-(95/65) L3-(85/55) L2-(75/45) L1-(65/35) Goal is for it to be light and to move fast! . SWOD: 15 Minutes 1 Hang Clean (squat or power) 2 STO Build . CWOD: …

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Tuesday

Omega CrossFit – CrossFit Mobility 10 Minutes Lead by coach . Warm Up 10 Minutes . CWOD 400 m Run 15 Burpees 500 m Ski 15 Burpees 15 MU’s or 30 Pull Ups 400 m Run 15 Burpees 500 m Ski 15 Burpees 15 MU’s or 30 Pull Ups View Public Whiteboard

Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . EMOM: 6 Minutes. Even: 3 Front Squats. Odd: 6 Back Squats. At 80% of your front squat. . CWOD: Partner Workout: 21 Minute Cap Cal Row 40 DB Step Overs Cal Bike. 40 Devil Press (Split Evenly). Cal Bike. 40 DB Step Overs Cal Row One …

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Friday

Omega CrossFit – CrossFit Warm Up 5 Minutes . CWOD: 10 Minute Cap Partner Workout 42-30-18 Bike Cals 21-15-9 Synchronized Burpees . SWOD: 15 Minutes Choose Your Own Adventure Back Squats Or Full Cleans 4×3@70,75,80,85% . CWOD 12 Minute Cap 4 Rounds 15 Thrusters 50 ft HS Walk Or 75 ft Bear Crawl View Public …

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Thursday

Omega CrossFit – CrossFit Warm Up: 10 Minutes . SWOD: 35 Min 4x 1 Minute Planks 100 Bicycle Abs 4×10 DB or Barbell Bent over rows. 4×10 Lat Pull Downs 4×15 DB Curls 50 Band Curls (fast) . During the lifts you must accumulate 100 Cal Row Or 100 Cal Ski Or 1 Mile Run …

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Wednesday

Omega CrossFit – CrossFit 5 Minutes Foam Roll . Warm Up 10 Minutes . SWOD 12 Minutes Power Clean Build to a medium/heavy . CWOD: 17 Minute Cap 5 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats -Then- 25 Power Cleans L4-(205/145) -Then- 5 Rounds of “Cindy” 5 Pull Ups 10 …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 15 Minutes Strict Press 5-4-3-2-1 Build . Push Press 5-4-3-2-1 Build . CWOD: 20 Minute Cap . 2 Rounds 20 STO L4-(115/75) 300 m Run . 2 Minute Rest . 2 Rounds 12 Alt Hang DB Snatch L4-(70/53) 55 DU’s . 2 Minute Rest . …

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Monday

Omega CrossFit – CrossFit Warm Up 5 Minutes . SWOD: Front squat 13 Minutes 10@50% 8@60% 6@70% 4@80% 2@90% CWOD: 30 Minute Cap Part 1 Alternate movements 6 rounds 15 deadlifts L4-(225/155) 15 Burpee over Bar 15 T2B Part 2 One partner rowing or skiing at a time 1000 m row 1000 m ski Part …

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