March 2021

Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 30 Minutes New workout every 10 Minutes 10 Power Snatch 20 Burpee Box Jumps 50/35 Cal Bike . 10 Power Snatch 20 Burpee Pull Ups 50/35 Cal Ski . 10 Power Snatch 20 Burpee over Erg 50/35 Cal Row . L4-(155/115) L3-(135/95) L2-(115/75) L1-(95/65) View …

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Monday

Omega CrossFit – CrossFit Warm up 10 Minutes . CWOD 8 Minute AMRAP 800 M Run 50 DB Hang Clean and Jerk ME T2B . SWOD 17 Minute Front Squats 5×2@80% 4×1 Min Plank after each set . 5 Minute AMRAP ME Cluster L5-(185/135) L4-(155/115) L3-(135/95) L2-(115/75) L1-(95/65) View Public Whiteboard

Thursday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 12 Minute Cap 4 Rounds 400 m Run 25 Russian KBS L4-(53/35) . SWOD Snatch Power or Squat 12 Minutes 5×2 Build . CWOD 12 Minute Cap 5 Rounds 10 Deadlifts L4-(225/155) 10 HSPU’s or HRPU’s 7/5 Bar MU’s or 10 CTB or 12 Pull …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Partner Workout 7 Minute AMRAP Each With 3 Minutes Rest Between . 1000 m Row ME Burpee Box Jump Over . 3 Minutes Rest . 50 Back Squats ME Cal Bike . 3 Minutes Rest . 1000 m Row ME Burpee Box Jump Overs . 3 …

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Tuesday

Omega CrossFit – CrossFit Warm up: 10 Minutes. . CWOD 1: 20 Minute Cap. 3 Rounds. 25/17 Cal Ski 20 Alt DB Hang Snatch L4-(50/35) 400 M Run 20 T2B . SWOD: 13 Minutes OHS 3×5@50-75%. . CWOD 2: 5 Minute AMRAP. 1 Full Snatch 20 DU’s 2 Full Snatch 20 DU’s 3 Full Snatch …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 6 Minute Cap 25 Push Ups 50 Air Squats 25 Push Ups 50 Walking Lunges . SWOD: 13 minutes Build 1 Power Clean 1 Hang Clean 1 Hang Squat Clean . CWOD 15 Minute Cap Partner Workout 100 Wall Balls Switch every 10 -Then- 10 …

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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 …

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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 …

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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! 🥇Part 1 One partner working at a time alt rounds 10 rounds. 10 Burpee over Bar 10 STO . 🥈Part 2. Both partners can be working at the same time Break up however. 400 DU’s 100 Cal Ski …

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