Month: October 2021

Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 30 minutes. 4×10 Arnold Press 4×10 Barbell Hip Thrust 4×20 Bell Band 4×30 Seconds Power Side to Sides over Bench CWOD 12 Minute Cap. 30-20-10. Deadlifts. Thrusters L4-(95/65) L4-(225/155). L3-(185/135). L2-155/115). L1-(135/95) Two bars View Public Whiteboard

Thursday

Omega CrossFit – CrossFit Mobility 5 Minutes . Warm Up 10 Minutes . CWOD: 20 Minutes 3 Rounds 400 m Run 20 Ring Dips or Box Dips 15 Curls 20 Ball Slams In Remaining time ME T2B . 5 Minutes Rest 10 Minute Cap 2 Rounds 15 Double DB Burpee Box Step Over L4-(50/35) 50/35 …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 17 Minutes. Back Squats: 1×8@55%. 1×4@85%. 1×1@95%. 1×4@85%. 1×1@95%. 1×8@55%. . Core: 5 Minutes ME AbMat Sits SWOD: 12 Minute AMRAP 10 Clean and Jerks 15 Cal Ski 20 Wall Balls -Then- At 12-15 Minutes. ME Clusters at the same weight. L4-(135/95) View Public Whiteboard

Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minute . SWOD 12 Minutes Strict Press 4×2 Build Accumulate 70/100 Push Ups . CWOD: 30 Minute Cap Partner 400 m run together 800 m row (Split) 100 DU’s 25 Burpees 50 STO 25 Burpees 100 DU’s One person working at a time . 2 Minute Rest . …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 20 Minutes 4 sets 3 and 6 front squat /back squat 55,60,65,70% of front squat . 6 Minute EMOM: Even: 15/12 Cal Bike Odd: 10 Front Rack Lunges L4-(135/95) . CWOD: 17 Minute Cap 4 Rounds. 15 Pull Ups 12 Hang Cleans 10 Box Jumps …

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Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . 10 Minutes Deadlift Warm Up . CWOD 33 Minutes 6 Minute Cap 15/10 Bike Cals 15-10-5 Burpees . 3 Minute Rest . 6 Minute Cap 100m Sled Pull 15-10-5 Deadlift . 3 Minute Rest . 6 Minute Cap 15-10-5 Burpees over Bar Deadlift . 3 Minute …

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Thursday

Omega CrossFit – CrossFit Mobility 7 Minute . Warm Up 10 Minutes . 5 Minute Cap 100 AB Mat Sit Ups . 15 Minute Cap 10-1 Strict Pull Ups DB Bent Over Rows DB Curls . CWOD 15 Minute Cap 3 Rounds 300 m Row 10 Hang Power Snatch L4-(115/75) L3-(95/65), L2-(75/55),L1-(65/45) . 3 Minutes …

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Wednesday

Omega CrossFit – CrossFit Warm Up: 10 Minutes . SWOD 30-35 Minutes Split Jerk. 3×3@50,55,60%. Squat Cleans 3×3@50,55,60%. . 3×10 DB Bulgarian Split Squat . 3×10 DB Single Leg DB DL (10 on each leg) . CWOD: 10 Minute AMRAP. 200 m Run 5 Clusters L4-(135/95). L3-(115/75). L2-(95/65). L1-(75/45). View Public Whiteboard

Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Cardio Tuesday 12 Minutes each workout 3 Minutes rest between each Partner Workout . 100/70 Cal Bike 3 Rounds 40 Alt DB Hang Snatch 100 Ft Bear Crawl In the remaining time Max Bike Cals . 100/70 Cal Ski 100 DU’s Rope Climbs L4-(20),L3-(16),L2-(12),L1-(10) 100 DU’s …

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Monday

Omega CrossFit – CrossFit Warm Up: 10 Minutes. . CWOD 8 Minute Cap 30-20-10 Plate ground to overhead L4-(45/25) HRPU’s Air Squats . SWOD: 20 Minutes. Front Squats. 4×5@50,55,60,65%. 4 sets 3 Wall walks after each set . CWOD: 13 Minute Cap. 35 Wall Balls -Then- 3 Rounds. 11 Clean and Jerk 11 Burpee Box …

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