Month: November 2020

Monday

Omega CrossFit – CrossFit . Warm 10 Minute Cap. 5 Rounds. 10 Alt Pistols or 20 Air Squats. 15 STO L4-(95/65) 25 DU’s . SWOD: 15 Minutes. Back Squats 4×3@85% . CWOD 2: 13 Minutes. 2 Rounds. 10 Hang Power Snatch 15 Burpee over Bar 15 Box Jump Overs 3 Minute Rest 2 Rounds 10 …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 13 Minutes Build to AHAP 1 Power Clean 1 Front Squat . CWOD 24 Minute Cap Partner Workout 3 Rounds 50 DU’s 20 Wall Balls . 2 Minute Rest . 3 Rounds 20 Burpees 20 Font Rack Lunges . 2 Minute Rest . 3 Rounds …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . 10 Minutes Skill Work or Mobility . CWOD 27 Minutes 3 1/2 Minute ME Alt DB Hang Snatch L4-(70/53) 3 1/2 Minute ME Box Jumps L4-(30/24) . 3 Minute Rest . 7 Minute AMRAP 15/10 Bike 15 T2B . 3 Minute Rest . 7 Minute AMRAP …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 17 Minutes 4×3 Push Press @ 50-80% . 4×3 Back Squats @80% . CWOD: 21 Minute Cap 4 Burpee Bar MU’s or Pull Ups 500 m Row/Ski 25 Hang Cleans 4 Burpee Bar MU’s or Pull Ups 500 m Row/Ski 20 STO (L4-135/95) 4 Burpee …

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Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Partner Workout 13Minute Cap 4 Rounds 500/600 m Row 40 Russian KBS L4-(70/53) . SWOD Front Squats 12 Minutes 30 Reps @ 65% . CWOD 13 Minute Cap 30-20-10 Deadlifts L4-(225/155) T2B Thrusters L4-(95/65) Everyone will have 2 Bars View Public Whiteboard

Thursday

Omega CrossFit – CrossFit Workout: 10:00 mobility bands shoulders Pigeon Splits Couch 7 Minutes . warmup 5 Minutes . Every 10 minutes: 100m run plus 100m side shuffle X2 . 35 Minutes 4×8–10 Barbell Bent over row Strict pull-ups Lateral raises Front raises Arnold’s . 7,7,7 curls . 7:00 AB CIRCUIT View Public Whiteboard

Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . 10 Minute Cap Push Ups L4-(100) L3-(80) L2-(60) L1-(40) 100 Air Squats . SWOD 15 Minutes 10-8-6-4-2 Build Back Rack Lunges Accumulate 75/50 Cal Ski . CWOD 10 Minute Cap 50 Wall Balls 40 Burpees 30 Devil Press L4-(50/35) Break Up however you want! View Public …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD #1. Partner Workout 12 Minute Cap 6 Rounds Alt Movement 200 m Run 50 DU’s 25 Ft HSW or 50 Ft Bear Crawl . SWOD: 12 minutes. Full Snatch. 4×3@45,50,55,60% Light work . CWOD #2: 10 min CAP Partner Workout 30 Power Snatch 40 RMU …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . 10 Minutes Back Squats 3×8@60% . 8 Minute Cap 20-15-10 Cal Row Burpee Box Jumps . 10 Minutes Front Squats 3×8@60% . 8 Minute Cap 20-15-10 Cal Bike Hang Clusters L4-(115/75) View Public Whiteboard

Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Sprints: 6 Minutes. Row Cycle. 30 on/ 30 off. Total Meters . 4 Minutes Rest/Switch . 6 Minutes 100 Russian KBS ME Sit Ups . CWOD: 18 Minutes Death By Thrusters through 10 Minutes 11-18 Minutes 3 Rounds 200 m Run 20 STO L4-(115/75) L3-(95/65) L2-(75/55) …

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