Month: February 2021

Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes. . CWOD 1: 10 Minute Cap. 30-20-10. Wall Balls. DB Hang Clean & Jerk L4-(50/35) . SWOD: 13 Minutes. Full Clean and Jerk (any style jerk). 4×3@50-85%. . CWOD: 12 Minute Cap 30-20-10 Deadlifts L4-(225/155) T2B View Public Whiteboard

Thursday

Omega CrossFit – CrossFit Cardio Thursday!!!!! . Warm Up 10 Minutes . CWOD 45 Minute Cap Your choice!!! 3,4 or 5 rounds 20 Cal Row 20 Bench Press 20 Sit Ups 20 Push Ups 20 Cal Bike View Public Whiteboard

Wednesday

Omega CrossFit – CrossFit Mobility: 12 Minutes Couch Stretch. Pigeon Stretch. Scorpions . Warm Up 10 Minutes . SWOD 10 Minutes Build To a Heavy Thruster off the rack . CWOD: 12 Minute Cap. For Time: 20 Thrusters 5 Burpee Box Jump Overs. 15 Thrusters 10 Burpee Box Jump Overs. 10 Thrusters 15 Burpee Box …

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Monday

Omega CrossFit – CrossFit Warm up: 10 Minutes . SWOD Back Squats 5×2@80% 4 sets of 10 DB Box Step Ups . CWOD 15 Minute Cap Partner Workout: 4 Alt 400m Wall Ball Run (2 runs each) While you partner is running you are doing power cleans The goal is 100 If you are done …

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Monday

Omega CrossFit – CrossFit 5 Rounds 20 Sit UPS 20 Lunges . 3 minute rest . -Then- 25-20-15-10-5 HRPU’s DB Thrusters . 3 minute rest -Then- . 5 Rounds 20 Reverse Crunches 10 Burpees View Public Whiteboard

Friday

Omega CrossFit – CrossFit Warm up: 10 minutes . Swod: 15 minutes Front Squats 5×2 @70,70,75,75,80% . Cwod: 20 Minute Cap 3 Rounds 8 Devil Press L4-(50/35) 10 Box Jumps 12 DB Lunges . 3 Minute Rest . -Then- 1000 m Row 75 DU’s 50 Deadlifts L4-(185/135) 75 DU’s View Public Whiteboard

Thursday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 12 Minutes. Spilt Jerk. 5×2@50,55,60,65,70%. . CWOD: 20 Minutes. 0-2 minutes (work) . 2-3 complete 10 burpees. Rest until minute 3 . 3-5 minutes (work) . 5-6 complete 10 burpees. Rest until minute 6 . 6-8 minutes (work) . 8-9 Complete 10 burpees . Etc. …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 5 Minute AMRAP 10 Hang Double KB Cleans 10 Alt pistols. Or 15 air squats. Swod: 15 minutes 1 Power Clean + 1 Squat Clean 5×2@65,70,75,80,85%. . CWOD 15 Minute Cap 5 Rounds 15/10 Cal Bike 10,8,6,4,2 Power Cleans Weights go up every round View …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 15 Minutes . Snatch Pulls 7×1 build . Complex 1 snatch + 2 OHS 5×2 50-90% . CWOD Partner Workout 22 Minute Cap 200 DU 100/70 Cal Ski 80 T2B 60 OHS 115/75 40 HSPU 200 DU One person working at time View Public Whiteboard