Month: January 2021

Monday

Omega CrossFit – CrossFit Warm up 10 Minutes CWOD: 13 minutes. Squat Cleans 2@50%. 1@55%. 2@60%. 1@65%. 2@70%. 1@75%. 2@80%. 1@85%. . CWOD: 25 Minute Cap. You will work until you complete. 100 Thrusters. Every 5 minutes you will do a something different. Start with 400m Run. . @ 5 Minutes. 40 Box Jumps. . …

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Friday

Omega CrossFit – CrossFit Warm Up: 10 Minutes . SWOD: 12 Minutes. Deadlifts. 5@65-70%. 4@70-75%. 3@75-80%. 2@80-85%. 1@85-90%. Plus Rope Climbs . CWOD 23 Minutes to complete Rest as needed 4 Rounds 12 DB Box Step Ups L4-(50/35) 25 ft HS Walk or 50 ft Bear Crawl – 4 Rounds 15/10 Ring Dips 12 Back …

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Thursday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 30 Minute Cap Partner Day 2 Rounds 1000 m Ski 50 Power Cleans 15 Synchronized Burpees 1500 m Row 50 STO 15 Synchronized Burpees L4-(115/75) L3-(95/65) L2-(75/55) L1-(65/45) View Public Whiteboard

Wednesday

Omega CrossFit – CrossFit . Warm Up: 10 Minutes . SWOD: 13 Minutes. Back Squats. 6@65-70% 4@70-75% 3@75-80%. 2@80-85%. . CWOD: 20 Minutes 3 Minute EMOM 15 Wall Balls . 2 Minutes Rest . 10 Minute Cap 3 Rounds. 10 Front Squats. 15 Box Jumps 200 m Run. . 2 Minute Rest . 3 Minute …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Stations!!! 10 Minutes each station If you finish early you rest If you don’t you move on The clock does not stop . 1.) 3 Rounds 12 Power Snatch L4-(115/75) 300 m Ski . 2.) Skill Work/Flight Simulator You either work on doubles or The Flight …

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Monday

Omega CrossFit – CrossFit Warm Up: 5 minutes . CWOD: Sprint 5 Minute Cap 300 m Row 25 Burpees 300 m Row . SWOD: 13 Minutes Clean Complex 1 PowerClean 2 Hang Cleans 3 Front Squats . CWOD: 23 Minute Cap Partner Workout 100 Cal Bike 80 T2B 60 Thrusters 400 M Run Together 20 …

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Friday

Omega CrossFit – CrossFit Warm Up: 10 Minutes . CWOD: 10 Minute Cap 5 Rounds 20 Air Squats 200 m Run . SWOD: 13 minutes Front Squat 22×1 (tempo) 2 seconds down, 2 at the bottom, 1 second up 4×2@65,70,75,80% . CWOD: 10 Minute AMRAP 10 Front Rack Lunges 20 T2B 20 Deadlifts 25/20 Cal …

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Thursday

Omega CrossFit – CrossFit Warm Up: 10 Minutes. . SWOD: 12 Minutes. Strict Press. 4×3 Build to heavy. . CWOD: 20 Minute Cap. 30-20-10. Double DB Push Press. 15 Burpees after each set . -Then- . 50 Ab Mat Sit Ups . -Then- . 30-20-10. HSPU’s or HRPU’s 5-4-3 Rope Climbs . -Then- . 50 …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Partner Day 0-10 Minutes ME Ski Cals Switch whenever At 10-20 Minutes 20 Power Cleans 20 Bar MU’s or 40 Pull ups 60 Ring Rows 20 Power Cleans 20 Bar MU’s or 40 Pull UPS or 60 Ring Rows At 20-30 Minutes ME Cal Bike Switch …

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Tuesday

Omega CrossFit – CrossFit . Warm Up: 10 Minutes . Cycling: 20 Minutes. Power Snatch. 3 Cycles of 4 Sets of each. 1st Cycle of 4 Sets. 10 seconds of work 10 seconds rest. L4-(95/65). 2nd Cycle of 4 Sets. 20 seconds of work 20 seconds rest. L4-(115/75). 3rd Cycle of 4 Sets. 30 seconds …

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