Monday

Omega CrossFit – CrossFit

.
Warm Up:
10 Minutes
.
SWOD:
22 Minutes.
Clean and Jerk:
4×3@60,65,70,75%
With 1 Minute Wall Sits between each set
and 30 seconds ME AB Cals.
(4 Ab and 4 Wall Sits).
.
CWOD:
25 Minute Cap.
2 Rounds.
10 Back Squats.
10 Box Jumps L4-(30/24)
3 Minute Rest.
2 Rounds.
10 Clean and Jerk
10 Burpee over Bar.
3 Minute Rest.
2 Rounds.
10 STO
10 Back Squats.
10 Burpee Box Jump Overs
10 Power Clean
L4-(135/95).
L3-(115/75).
L2-(95/65).
L1-(75/55)

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