Month: September 2020

Thursday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 45 Minute Running Clock 4 Rounds 400 m Run 25 American KBS . 500 m Ski 10 Rope Climbs 500 m Ski . 50-40-30-20 DU’s Sit Ups With 10 Burpees after each set Ends with Burpees. View Public Whiteboard

Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 15 Minutes 5×2 clean and jerk First rep power clean second rep squat clean . CWOD 17 Minutes 20 Burpees 5 Devil Press L4-(70/50) 40 Wall Balls 15 Burpees 5 Devil Press 30 Wall Balls 10 Burpees 5 Devil Press 20 Wall Balls View Public …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . BURPEE WEEK!!!! . 4×10 Bulgarian Split Squats . CWOD 15 Minute Cap Partner Workout 2 Rounds 30/21 Cal Bike 50 Power Snatch L4-(75/55) 30/21 Cal Ski 50 CTB . 15 Minutes 2 Rounds 400 m Run 20 Burpee over Bar -Then- In Remaining Time Build Snatch …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 20 Minutes Front Squat 2@85% 10@50% 2@85% 10@50% 2@90% 10@50% 2@90% . Sprint 1000 m Row . CWOD 7 Minute AMRAP 5 Clusters L4-(135/95) 10 Burpee Box Jumps 5 Clusters L4-(185/135) 10 Burpee Box Jumps 5 Clusters L4-(225/155) 10 Burpee Box Jumps Etc….. View Public …

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Wednesday

Omega CrossFit – CrossFit Warm Up: 10 Minutes . CWOD 1: 10 Minute Cap. Partner Workout: 50 Front Squats. 100 Wall Ball Sit Ups 50 Front Squats. One person working at a time. L4-(95/65). L3-(85/55). L2-(75/45). L1-(65/35). One person working at a time. . SWOD: 12 Minutes. Power Clean. 4×3@50,55,60,65%. . . CWOD 2: 15 …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . 15 Minutes Snatch Balance 3×3 Build . 5 Rounds 10 Cal Ski 7/5 Strict HSPU’s Or 10 HSPU’s Or 20 Push Ups . 15 Minutes OHS 3×3 Build . 10-1 Strict Pull Ups 20 DU’s after each set . 10 Minutes Hang Squat Snatch 3×3 Build …

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Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: Front Squats 15 Minutes. 8×2@70-90% Every 90 Second Go up every two sets CWOD: 18 Minutes 5 Minutes 21 Thrusters 75 DU’s In remaining time ME RMU’s . 3 Minute Rest . 4 Minutes 15 Thrusters 50 DU’s In remaining time ME CTB . 3 …

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Thursday

Omega CrossFit – CrossFit . Mobility. 10 Minutes. . Warm Up: 10 Minutes. . 35 Minute Cap. Partner Workout: 2000/1600 m Row -Then- 4 Rounds. 22 Burpee over Bar 22 Deadlifts L4-(225/155) 22 HSPU’s or HRPU’s L4-(3in Def) -Then- 2000/1600 m Ski One person working at a time. Split evenly. View Public Whiteboard

Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 15 Minutes Back Rack Lunges off the rack (build) 20-16-12-8 (steps) L4-(135/95)(185/125)(225/155)(275/185. . CWOD 22 Minute Cap 800 m Run 50 Wall Balls 10 Power Clean 400 m Run 30 Wall Balls 10 Power Clean 200 m run 20 Wall Balls 10 Power Clean L4-(185/135) …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 22 minutes OHS (23×2 seconds down 3 seconds at the bottom 1 second up 5×2 50-80% Make sure you hold the bottom position. Goal is to get comfortable in the hole. . Hang Squat Snatch 3×3@60-85% . CWOD: 12 minute AMRAP 10 OHS 15 box …

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