Wednesday

Omega CrossFit – CrossFit Mobility 10 Minutes Shoulders, Back and Legs . Warm Up 10 Minutes . CWOD 30 Minute Cap (Partner) 3 Rounds 30/20 Cal Bike 30 Jump Squats . (Solo) 21-15-9 Deadlift Box Jumps L4-(30) . (Partner) 3 Rounds 30/20 Cal Row 20 Burpee over Erg . On partner sections one person working…

Tuesday

Omega CrossFit – CrossFit . Running Clock: 0-10 Minutes. Warm Up. . 10-20 Minutes. Snatch Balance 4×3 Build . 20-30 Minutes. 3 Rounds. 15 T2B 25 Wall Balls. 55 DU’s . 30-40 Minutes. Power Snatch 3×2 @ 50-70%. . 40-45 Minutes. 30 Hang Snatch L4-(115/75) . 45-55 Minutes. Sprint 500 m Ski View Public Whiteboard

Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Sprint 500 m Row . SWOD: 17 Minutes Front Squats 3×6@55,60,65% Superset with 3×10 Bulgarian Split Squats (10 each leg) . CWOD: 20 Minute Cap 4 Rounds 200 m Run 10 Burpees 10 Power Cleans Weight goes up each round Round 1:L4-(155/115) Round 2:L4-(185/135) Round 3:L4-(205/145)…

Thursday

Omega CrossFit – CrossFit Mobility 7-10 Minutes . Warm Up. 10 Minutes. . Abs. 10 Minutes. 2 Rounds. 1 Minute Plank. 25 V-Ups. 25 Reverse Crunches. 50 Bicycles Crunches . CWOD: Partner Workout!!! 20 Minute Cap. 10 Rounds. Alt Movements 10 Deadlifts L4-(185/135). 300 m Row (Alt Row). 2 Rope Climbs View Public Whiteboard

Wednesday

Omega CrossFit – CrossFit . Warm Up: 10 Minutes. . CWOD 10 Minute Cap. 100 Russian KBS. Every Minute 7 HSPU’s or 10 HRPU’s L4-(70/53). L4-(50/35) . SWOD: 13 Minutes. To build to a heavy bear complex. . CWOD: 12 Minutes -Then- 5 Rounds. 5 Clusters 9 Burpee T2B L4-(185/135) L3-(155/115) L2-(135/95) L1-(115/75) L-(95/65) View…

Monday

Omega CrossFit – CrossFit . Warm Up: 10 Minutes. . EMOM: 20 Minutes. Minute 1: 15/12 Cal Bike Minute 2: 20 Air Squats Minute 3: 20/15 Cal Row. Minute 4: 20 Lunges (Body Weight) Minute 5: Rest . SWOD: 13 Minutes. Front Squats 3×8@45,50,55% . CWOD: 12 Minute Cap. 7 rounds 4 Power Cleans 5…

Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 15 Minutes Clean Complex. 1 Squat Clean. 1 Hang Squat Clean. 1 Front Squat. 5×2 build CWOD: 30 Minute Cap With a running clock for time. 3,6,9,12,15. Thrusters. Burpee over Bar -Then- 200 m Farmers Carry 10 D Ball Overs or 20 Ball Slams 200…