September 9, 2020

Thursday

Omega CrossFit – CrossFit Mobility 5 Minutes . Warm Up 10 Minutes . SWOD 10 Minutes Strict Press 5×2 Build . CWOD 23 Minute AMRAP Partner Workout 30/20 Cal Ski 20 Synchronized Sit Ups 4 Rope Climbs 30 STO L4-(115/75) 30/20 Cal Bike View Public Whiteboard

Wednesday

Omega CrossFit – CrossFit Warm up 10 Minutes . CWOD: 8 Minute Cap. 30-20-10 Front Rack Lunges HRPU’s L4-(95/65). L3-(85/55). L2-(75/45). L1-(65/35). . SWOD: 15 minutes. Power Cleans 1×7@65-75%. 1×5@70-80%. 1×3@75-85%. 1×2@80-90%. . CWOD: 12 Minute Cap 5 Squat Clean @ 65-75%. 20 Burpees 4 Squat Cleans 16 DB Box Step Overs 3 Squat Cleans …

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