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…

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).…

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%. .…

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).…

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

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…