Wednesday

Omega CrossFit – CrossFit Warm Up: 17 Minutes. Including. 3 Times of each. 20 Seconds Hollow Hold. 20 Seconds Superman Hold 10 Jump Squats 10 Jumping Lunges . SWOD 17 Minutes. Front Squat 5×2 @85% . CWOD: 20 Minute Cap. Partner Workout. 70/50 Cal Bike -Then- Thrusters- 18,15,12,9 With 20 DB Box Step Overs between…

Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Snatch Warm Up 10 Minutes . Sprints and Squat Snatch 16 Minutes 4 Rounds A new every 4 Minutes 500 m Row/ Ski 3 Squat Snatch @65,70,75,80% . CWOD: 16 minutes. 4 Rounds. 3 minute AMRAP Pull Ups L4-(20),L3-(15),L2-(10),L1-(8) 12 Sumo Deadlift High Pulls In Remaining…

Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 30 Minutes Teams of 3 Cals on the Bike L4-(210),L3-(180),L2-(150),L1-(120) In the remaining time build . Solo Back squats – 4×10@40,45,50,55% 4 Sets of Sling Band (20 down 20 back) . CWOD: 10 Minute Cap 4 Rounds 10 Thrusters. 10 Box Jumps L4-(24/20) L4-(115/75) L3-(95/65)…

Tuesday

Omega CrossFit – CrossFit Warm Up 12 Minutes . 10 Minute Cap 40-30-20-10 Alt Hang DB Snatch L4-(50/35) Sit Ups . Snatch Warm Up/Build to 75-80% 10-15 Minutes . EMOM: 20 minutes Min 1: 4 Power Snatch @75% Min 2: 20/15 Cal Ski L3-(17/12), L2/1-(15/10) Min 3: 50 DU’s L3-(40),L2-(30),L1-(20) Min 4: 20/15 Cal Row…