Month: September 2021

Thursday

Omega CrossFit – CrossFit Warm Up 10 Minutes . 15 Minutes Mobility or Skill Work or Work On A Lift . CWOD 20 Minutes (maybe) If you finish you move on! If you don’t your workout is complete!! If you finish early you rest!! -Minute 0-10 5 Rounds. 10 Deadlifts. 20 Sit Ups -Minute 10-15 …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 10 Minute Cap 8 Rounds 8 Wall Balls 8 Box Jumps SWOD: 17 Minutes Front Squats 4×3@75-85% With Bell Band 4×20 CWOD: 13 Minute Cap For Time. 600 m Run. 21 Power Snatch 400 m Run. 15 Hang Snatch 200 m Run. 9 Squat Snatch …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 10 Minute Cap 1000 m Row 50 Pull Ups 30 Burpees . 5 Minutes Rest . 10 Minute Cap 4 Rounds 300/250 m Ski 10 Alt DB Hang Snatch L4-(50/35) . 5 Minutes Rest . 10 Minute AMRAP 20 Lunges with one DB L4-(50/35) 20/15 …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 7 Minute Cap. 30-20-10. STO L4-(95/65). Front Squats . SWOD: 17 Minutes Clean and Jerk (any style) 5×3@60,65,70,75,80% . CWOD: 15 Minute Cap For Time 15 Power Cleans 50 DU’s 12 Hang Cleans 50 DU’s 10 Hang Squat Clean 50 DU’s 8 Squat Cleans 50 …

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Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . 7 Minute Cap 3 Rounds 9 Thrusters L4-(95/65) 15/10 Cal Row . 12 Minutes Back Squats 3×5@30,40,50% . 6 Minute Cap 3 Rounds 8 Thrusters L4-(115/75) 15/10 Cal Bike . 12 Minutes Back Squats 3×3@60,70,80% . 5 Minute Cap 3 Rounds 7 Thrusters L4-(135/95) 12 Burpee …

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Thursday

Omega CrossFit – CrossFit Warm Up: 10-15 Minutes. Including. 3 Times of each. 20 Seconds Hollow Hold. 20 Seconds Superman Hold. 20 Seconds Floor Bridges . CWOD 1: 8 Minute Cap. 4 Rounds. 200 m Run. 15 Ring Rows 10 V Ups. . CWOD 2: 20 Minute Cap. 4 Rounds. 40 DU’s or 80 Singles …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 40 Minute Cap Partner Day!!! One person hold a plank One person rowing until you reach 2000 m. Switch whenever -Then- 10 Rounds 10 Deadlifts L5-(275/175) 5 Synchronized Burpees -Then- 10 Rounds Alt Rounds 10 Double DB Push Press L4-(50/35) 25 Ft HS Walk or …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . EMOM 10 Minutes Even: 10 Single Arm DB Lunge L4-(70/53) Odd: 15 Box Jumps L3-(12) . SWOD: 15 Minutes Pick Between Snatch Balance or Snatch 5×2@50,55,60,65,70% If you have enough time both . CWOD: 12 Minute Cap 3 Rounds 30 Wall Balls 35 Sit Ups 25 …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 12 Minute Cap 400 m Run -Then- 5 Rounds 5 Pull-ups 10 Push-ups 20 Air Squats -Then- 400 m Run . SWOD 15 Minutes Front Squat 3×10@40-45% 4×10 DB Lateral Raises . CWOD 20 Minute Cap 4 Rounds 21/16 Cal Ski/Bike 15 T2B 8 Clean …

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Friday

Omega CrossFit – CrossFit Warm Up 15 Minutes . CWOD: 12 Minute Cap 5 Rounds 100 m Sled Pull 15/10 Cal Ski 15 STO . SWOD 15 Minutes Power Clean 4×3@60-85% . CWOD: 7 minute cap 3,3,6,6,9,9,12,12….. Hang Squat Cleans Burpee Box Jumps L5-(185/135) L4-(155/115) L3-(135/95) L2-(115/75) L1-(95/65) L-(75/45) View Public Whiteboard