Wednesday

Omega CrossFit – CrossFit . Warm Up: 10 Minutes. . Partner Workout 10 Minute Cap 100 Cal Bike 100 Goblet Squats L4-(53/35) Complete however . SWOD: Back Squats 15 Minutes. 4×5@50,55,60,65%. . CWOD: 12 Minute Cap. 12 Back Rack Lunges. 10 Wall Balls. 10 Back Rack Lunges. 15 Wall Balls. 8 Back Rack Lunges. 20…

Tuesday

Omega CrossFit – CrossFit . Running Clock: -Minute 0-12 Warm Up. . -Minutes 12-22 4 Rounds. 250 m Ski Pull Ups L4-(20),L3-(15),L2-(12),L1-(10) . -Minute 22-30 Rest/Snatch Set Up . -Minute 30-37 7 Minute AMRAP. 1 Power Snatch/3 T2B. 2 Power Snatch/6 T2B. 3 Power Snatch/9 T2B. Etc…. L4-(155/115) . -Minute 37-45 Rest/Set Up. . -Minute…

Monday

Omega CrossFit – CrossFit Warm Up: 10 Minutes. . CWOD 1: 15 Minute Cap. 3 Rounds. 500 m Row 15 Thrusters L4-(95/65 3 Wall Walks. . SWOD: 13 Minutes. Deadlift 7@50%. 6@55%. 5@60% 4@65% 3@80%. . CWOD 2: 15 Minute Cap. Cash In. 10 Front Squats. -Then- 4 Rounds. 10 Burpee Box Jumps Overs L4-(30/24)…

Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 13 Minutes Build to a 4 Rep Hang Clean (Squat or Power) . CWOD 30 Minutes SPRINTS A new Workout starts every 10 Minutes . 3 Rounds 15/10 Cal Bike 10 Thrusters L4-(115/75),L3-(95/65), L2-(75/55) . 3 Rounds Wall Balls L4-(25), L3-(20), L2/2-(15) Burpees L4-(15), L3-(12),…

Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 12 Minute Cap 2 Rounds 400 m Run 100 DU’s -Then- 50 T2B . Strength or Skill 15 Minutes 4×3@65,70,75,80% Snatch (any style) or OHS Or Skill Work . CWOD 12 Minute Cap 21-15-9 Power Snatch 4-3-2 Rope Climbs -Then- 50 Cal Ski L4-(95/65) View…

Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 25 Minutes Strict Press 3•3•2•2•1 Build . Front Squats 4×5@60-75% . CWOD 15 Minutes “Grace” 30 Clean and Jerks 3 Minute Rest In the remaining time AMRAP 20 Box Jump Overs 15 Bar Facing Burpees 10 Bar MU’s or 20 Pull Ups or 30 Ring…

Friday

Omega CrossFit – CrossFit Warm Up: 10 Minutes . . CWOD: 10 Minute Cap 4 Rounds 10 DB Step Overs 10 Renegade Rows . SWOD: 17 Minutes. Back Squats 5@70%. 4@75%. 3@80%. 2@85%. 1@90%. . CWOD: Partner Workout 15 Minute Cap. 40 Hang Cleans L4-(185/135) 15 Synchronized Burpees. . 30 Power Cleans L4-(225/155) 15 Synchronized…