Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 10 Minutes 2×4 Minute Rounds 500 m Row In remaining time ME Wall Balls 1 Minute Rest . SWOD: 13 minutes. Split Jerk 6×2@60,65,70,75,80,85% . CWOD: 12 minute Cap. 30 Thrusters -Then- 10 to 1 Box Jumps L4-(30/24) Ring Dips -Then- 30 Thrusters L4-(135/95). L3…

Thursday

Omega CrossFit – CrossFit Mobility 10 Minutes Couch stretch Pigeon Shoulders (bands) . Warm Up 10 Minutes . SWOD 10 Minutes Build Hang Snatch (squat or power) . CWOD 15 Minute Cap 75 Hang Power Snatch 50 T2B 15 Rope Climb Break it up however Choose your own strategy!!! L4-(75/55) L3-(65/45) L2-(55/35) L1-(45/25) View Public…

Wednesday

Omega CrossFit – CrossFit . Warm Up: 15 Minutes. . SWOD: 12 Minutes. Back Squats. 3×3@65,70,75% . CWOD 20 minute cap 3 Rounds 400 m Run 10 Back Squats . 4 Minutes Rest . 3 Rounds 10 Front Rack Lunges 15/10 Cal Bike . L5-(185/135) L4-(135/95). L3-(115/75. L2-(95/65). L1-(85/55). L-(75/45). View Public Whiteboard

Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: Partner Day!!! 35 Minute Cap Totally Time! đŸ¥‡Part 1 One partner working at a time alt rounds 10 rounds. 10 Burpee over Bar 10 STO . đŸ¥ˆPart 2. Both partners can be working at the same time Break up however. 400 DU’s 100 Cal Ski…