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…

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

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…

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).…