Month: August 2020

Monday

Omega CrossFit – CrossFit Warm Up. 10 Minutes. EMOM: 5 Minutes. 7 Back Squats @55-65% . CWOD: 0-4 Minutes. 50 Thrusters L4-(95/65) 4-5 rest. 5-12 Minutes. 7 AMRAP. 20 Single Arm DB Hang Clean and Jerk 15 T2B 12-15 Rest. 15-27 Minutes. 5 rounds 10 Deadlifts L4-(185/135) 10 Box Jumps. 10 Burpee over Bar View …

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Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 30 Minutes Running Clock Partner Workout 0-15 Minutes 20 Cal Bike 200 m Sled Pull 15-20 Minutes ME Sit Ups 20-25 Minutes ME Double DB Hang Clean and Jerk 25-30 Minutes ME Devil Press One person working at a time Split Evenly View Public Whiteboard

Tuesday

Omega CrossFit – CrossFit Foam Roll/ Mobility 10 Minutes . Warm Up 10 Minutes . CWOD 30 Minute Cap Partner Workout 1000 m Ski 30-20-10 Pull Ups Burpees 1000 m Row 300 DU’s 1000 m Ski 30-20-10 Burpees Pull Ups 1000 m Row View Public Whiteboard

Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 15 Minutes Front Squats 4×5 @55,60,65,70% First 2 reps 3 second pause Last 3 regular tempo 4 sets of 20 sling band . CWOD 23 Minute Cap 15’s L4-(135/95) Hang Cleans Front Squats STO Thrusters 400 m Run 12’s L4-(155/115) Hang Cleans Front Squats STO …

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Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 17 Minutes Deadlifts 10-8-6-4-2 Build 20 Push Ups after every set. . CWOD: 2 Rounds 20 DB Step Overs 20 Devil Press Every 2 minutes compete 11 T2B The workout begins with T2B L4-(50/35) View Public Whiteboard

Thursday

Omega CrossFit – CrossFit Foam Roll 5 Minutes . Warm Up 10 Minutes . Skill/Strength 12 Minutes You can work on a skill Or 4×10 DB Curls 4×10 DB Lateral Raises 4×10 DB Kickbacks . CWOD: 15 Minute AMRAP Partner Workout Alternate Rounds 7 Cal Bike 7 Burpees 7 Front Squats 21 DU’s After rounds …

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Wednesday

Omega CrossFit – CrossFit . Warm Up: 10 Minutes. . CWOD: 15 Minute Cap 3 Rounds 400 m Ski/Row/Run (Alt between all 3) 20 American KBS 20 Pull Ups L4-(70/53) . SWOD: 13 Minutes. Jerk (Split or Push) 6×2 build from 40%- as heavy as you want!!! . EMOM: 8 Minutes. 1: 10 STO + …

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Tuesday

Omega CrossFit – CrossFit Warm Up 5-7 Minutes . CWOD 10 Minute Cap 10 Rounds 100 m Run 10 Air Squats SWOD: 13 Minutes Back squat. 4@80%. 2@85%. 4@80%. 2@85%. . CWOD: 12 Minute Cap 12- 9- 6- 3. Power Cleans 24-18-12-6 Wall Balls 2 Rope Climbs between each round L5-(205/155) L4-(155/105). L3-(135/95). L2-(115/75). L1-(95/65). …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes , CWOD: 17 Minute Cap 50/35 Cals -Then- 3 Rounds 20 Alt DB Hang Snatch 15 Box Jump Overs 10 Burpee over DB -Then- 50/35 Cals . SWOD 15 Minutes Build to a heavy Snatch View Public Whiteboard