Month: November 2021

Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 15 Minute Cap 2 Rounds 400 m Run 25 American KBS (53/35) 400 m Ski 25 Russian KBS SWOD: 9 Minutes Back Squat 20 Reps @50% + 5lbs . CWOD: 20 Minute Cap 10 Hang Clean and Jerk 25 Pull Ups . 2 Minutes Rest …

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Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 23 Minutes. HSPU’s. D Ball Overs 600 m Sled Pull L4-(50) L3-(40) L2-(35) L1-(30) . SWOD: 12 Minutes. Hang Squat Clean. Build to a heavy triple . CWOD: 12 Minute Cap. 15-12-9-6-3. Thrusters. DB Step Overs L4-(95/65) L3-(85/55) L2-(75/45) L1-(65/35) View Public Whiteboard

Thursday

Omega CrossFit – CrossFit Warm Up 10 Minutes . 12 Minutes to do Mobility/Skill/Misc. . CWOD 30 Minute Cap Partner Workout: 800 m Farmers Carry Together switch whenever. -Then- 5 rounds One person working at a time 20 Burpees 20 DB Hang Clean and Jerk 20 Renegade Row 800 m Farmers Carry is Together switch …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 25 Minutes 2x 1 Minute Wall Sit 4×10 DB Deficit Reverse Lunge (10 each leg) 4×10 Single Leg Glute Bridge (10 each leg) 4×10 Banded Good Mornings . SWOD: 23 Minutes to Complete 4 Rounds. 10 Back Squats 15/10 Cal Bike . -Then- . 9-6-3. …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 12 Minutes. Spilt Jerk. 5×2@50,55,60,65,70%. . CWOD: 20 Minutes. 0-2 minutes (work) . 2-3 complete (sit ups) Rest until minute 3 . 3-5 minutes (work) . 5-6 complete (sit ups) Rest until minute 6 . 6-8 minutes (work) . 8-9 Complete (Sit Ups) . Etc. …

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Monday

Omega CrossFit – CrossFit Warm Up 7 Minutes . CWOD 7 Minute Cap 4 Rounds. 15 Squat Jumps. 15 Hollow Rocks 15 Push Ups . SWOD: 12 minutes. Front Squats. 3×4@40,45,50% . CWOD: 27 Minute Cap 3 Rounds. 300 m Run 15 T2B 55 DU’s . 3 Minute Rest . 3 Rounds. 10 Power Cleans. …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 minutes . SWOD 17 Minutes Hang Clean 5×2 Build Superset with 5×10 DB straight leg deadlifts CWOD: 25 Minute Cap 2 Rounds 10 Hang Power Clean 5 Bar MU’s or 10 Pull Ups L4-(185/135) 50 DU’s . 2 Minute Rest . 2 Rounds 15 Hang Power Clean 15 …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 2: 8 Minutes. Full Snatch. 3×2@35,45,55%. With a 3 second pause at the bottom of the catch . CWOD 1: 10 Minute Cap. 10-15-20-15-10 Hang Power Snatch 5-10-15-10-5 Burpees L4-(75/45) . SWOD 2: 12 Minutes. Full Snatch. 3×2@65,75,85%. No pause. . CWOD 2: For Time: …

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Monday

Omega CrossFit – CrossFit Warm Up: 15 Minutes. .. Partner Workout: One person working at a time. Cleans/Thruster/Front Squats are individual. . 10 Minute AMRAP. 50/35 Cal Row T2B 50/35 Cal Row ME Power Clean L4-(135/95) . 4 Minute Rest. . 10 Minute AMRAP. 50/35 Cal Ski T2B 50/35 Cal Ski ME Thrusters . 4 …

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