Month: October 2020

Friday

Omega CrossFit – CrossFit Warm Up 10 Warm Up . Front Squats 20 Minutes. 5×2@70,75,75,80,80% . Strict Press 5-4-3-2-2 Build . EMOM: 5 Minutes. 10 Front Rack Lunges. L4-(135/95) . CWOD 2: 10 Minute Cap. 20 Burpee over Bar -Then- 10 Power Cleans at each weight 30 total Power Cleans -Then- 20 Burpee over Bar …

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Thursday

Omega CrossFit – CrossFit Mobility 10 Minutes . Warm Up 10 Minutes . Work: 15 Minutes Skill Work or Lift 4×10 DB Bent Over Row Superset with 25 Ring Rows 4×10 DB Press TFX QUALIFIER 21.3 14 MINUTE AMRAP: 60 CALORIE ROW OR BIKE OR SKI 20 AMERICAN KETTLEBELL SWINGS 15 BOX JUMP OVERS 10 …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 15 Minutes Back Squats 4 Sets of 10 35,40,45,50%. 5 Second Pause for 5 Reps And. 5 Reps regular pace. Straight into 20 Squat Jumps. CWOD: 20 Minute Cap 50 HRPU’s -Then- 10-1 Deadlifts. With 15 DU’s after each set -Then- 50 HRPU’s L4-(225/155). L3-(185/135). …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 15 minute cap: Teams of 4 2 partners 100/85/70 cal ski 2 partners 100/85/70 cal row All 4 synchro 20 burpees 2 partners row 100/85/70 2 partners ski 100/85/70 All 4 20 synchro burpees . SWOD: 12 Minutes. Full Snatch. 1×5@75%. 1×4@80%. 1×3@85%. 1×2@90%. . …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Sprint 6 Minute Cap 25/17 Cal Bike 30 Double DB Squats 25/17 Cal Bike . SWOD: 12 Minutes. Clean and Jerk. 4×3@80,80,85,85% . CWOD: 12 Minute AMRAP. 5 Thrusters. 6 BMU’s or 12 Pull Ups 9 Burpee Box Jump Overs 15 Wall Balls L4-(185/135). L3-(155/110). L2-(135/95). …

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Friday

Omega CrossFit – CrossFit Minute 0-10 Warm Up. Minute 10-20 Front Squats. 1×5@75%. 1×3@85%. 1×1@90%. Minute 20-30 25 HSPU’s 20 DB Box Step Overs 25 HSPU’s 20 DB Box Step Overs L4-(50/35) Minute 30-40 Front Squats. 1×4@80%. 1×2@90%. 1×1@95%. Minute 40-50 5 Rounds 7 STO L4-(185/135) 15/10 Cal Bike View Public Whiteboard

Thursday

Omega CrossFit – CrossFit CWOD: 40 Minute Cap The Marathon!!! Partners will complete 400 m Sled Pull L4-(2×45/1×45, 1×25) 10 Rope Climbs 20 D Ball Overs or 40 Ball Slams L4-(150/100) 2000/1500 m Ski 10 Rope Climbs 20 D Ball Overs or 40 Ball Slams 400 m Sled Pull View Public Whiteboard

Wednesday

Omega CrossFit – CrossFit Warm Up: 10 Minutes. . CWOD: 8 Minute Cap. 10-1. Wall Balls Pull Ups . SWOD: 12 Minutes Complex Build 3 Hang Cleans 1 Full Clean . CWOD: 12 Minute AMRAP. 10 Thrusters 15 Hang Cleans 300 m Run 10 Hang Cluster 20 Back Rack Lunges 300 m Run L4-(135/95) L3-(115/75) …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: Workouts can be done in any order Workouts can be broken up however athlete chooses!!! (Whatever you think is fastest) . 6 Minute Cap 1000 m Row 75 ft HSW or 100 ft Bear Crawl . 4 Minute Rest . 6 Minute Cap 30 Power …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 17 Minutes Back Squats 3@75% 5@70% 3@80% 5@75% 3@85% . CWOD: Partner Workout 17 Minute Cap 30/20 cal assault bike. 30 Front squats L4-(155/95 30/20 cal bike. 40 Box Jump Overs 30/20 cal bike. 40 TTB. 30/20 cal bike. 30 Clean and Jerk Switch whenever …

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