Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 10 Minute Cap 5 Rounds 10 Thrusters L4-(95/65) 15/10 HRPU’s . SWOD: 15 Minutes Front Squats. 1st Rep 5 Second Pause. 2nd Rep Regular Tempo 7×2 Build. . CWOD: 15 Minute Cap 4 rounds: 5,4,3,2 Squat Cleans @70% of 1RM* 7/5 Ring MU’s or 15…

Wednesday

Omega CrossFit – CrossFit Warm Up: 10 Minutes . CWOD: 12 Minute Cap 3 Rounds 33 Wall Balls 33 Sit Ups . SWOD: 15 Minutes Light Front Squats 4×5@45,50,55,60% Superset with 4×20 Sling Band . CWOD: 7 Minute 30 Power Cleans 30 Burpee over Bar L4-(135/95) L3-(115/75) L2-(95/65) L2-(75/55) View Public Whiteboard

Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 20 Minutes. Back Squats. 6×2@80,80,80,85,85,85% Superset with 5 sets of 10 DB Lateral Front Raises . CWOD: 5 Minute AMRAP 5 Front Squats. 5 STO. 5 Thrusters. L4-(135/95). L3-(115/75). L2-(95/65). L1-(75/45). . CWOD 15 Minute AMRAP. 10 Bar MU’s or 15 CTB or 20 Pull…

Friday

Omega CrossFit – CrossFit Warm Up: 10 Minutes . CWOD 10 Minute Cap 3 Rounds 5 Wall Walks 12 Sumo Deadlift High Pulls L4-(95/65) 20 Jumping Lunges SWOD: 15 Minutes Split Jerk 5×2@50-80% . CWOD: 15 minute Cap 20 Pistols or 40 Air Squats 25 HSPU’s 15 Deadlifts 20 Pistols or 40 Air Squats 25…