Month: January 2022

Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 15 Minutes. Front Squats. 5×2@70-80%. Every 90 Seconds. 4×30 second bar hang . Push Press. 12 Minutes. 5×3@50-75%. . CWOD 14 Minute 5 Minutes to complete 50 Pull Ups 50 Deadlifts L3-(40),L3-(30),L2(20) If you finish early you rest Same weight for deadlifts and clusters . …

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Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . ABs 12-15 Minutes 3×1 min Plank 4×15 Reverse Crunch 4×20 Russian Twist 4×30 Bicycle Crunch . CWOD 30 Minute Cap 12-11-10-9-8 reps of: Dead Lifts-L4-(225/155) Bench Press-L4-(185/115) 3 Rope Climbs after each set (2 Separate Bars) . 4 RFT: 20/15 Calorie Bike 25 Goblet Squats 10 Burpees …

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Thursday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 45 Minute Cap . 20 Minute Cap 50/35 Cal Ski 50 STO L4-(115/75) -Then- 10-1 T2B HSPU’s or Double DB Press . 5 Minute Rest . 20 Minute Cap 50/35 Cal Ski 50 STO -Then- 40-30-20-10 Alt DB Hang Snatch L4-(50/35 Row Cals 10-20-30-40 View …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 25 Minutes 4 Sets Bulgarian split squat (10 each leg) 10 DB step ups 10 Back Squats@ 45-55% . CWOD 15 Minute Cap 5 Squat Cleans 20 Box Jump Overs 7 Power Cleans . 2 Minute Rest . 7 Power Cleans 15 Burpee over Bar …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . 21 Minute Full Snatch 4×3@30-65% 1st rep pause at knee for 3 seconds 2nd rep hold bottom for 3 seconds 3rd Reps normal speed Light work Super set with 4 sets of 30 seconds hollow hold 30 seconds Superman . CWOD 20 Minutes 0-5 Minutes Solo …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 7 Minute Cap 500 m Row 30 Thrusters 500 m Row L4-(75/55) . SWOD: 15 minutes. 4 sets. 10 Front Rack Lunges/ 10 Front Squats. L4-(95/65),(115/75),(135/95),(155/115). L3-(75/45), (95/65), (115/75), (135/95). L2-(65/35), (75/45), (95/65), (115/75). L1- (55/25), (65/35), (75/45), (95/65). . CWOD: 15 minute Cap 25 …

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Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 20 minutes. Front Squats. 1×4@70%. 2×3@75%. 2×2@80% . Push or a Split Jerk 4×2@40-85% . CWOD: 30 minute Cap. . Part 1: 15/12/9 STO 35 Ft HSW or 75 Ft Bear Crawl L4-(135/95) . 4 Minute Rest . Part 2: 15/12/9 Power Cleans Bike Cals …

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Thursday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Mobility or Skill Work 10 Minutes . CWOD 30 Minute Cap Part 1 Solo 30-20-10 Pull Ups 21-15-9 Burpees . Part 2 Partner One partner rowing or skiing at a time 1000 m row 1000 m ski . Part 3 Solo 100 Push Ups 100 Sit …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . 5 Minute Barbell Warm Up . CWOD 25 Minute Cap 3 Rounds 15 KBS L4-(50/35) 15 Wall Balls -Then- 10 Hang Cleans L4-(185/135) . 2 Minute Rest . 3 Rounds Wall Walks L4-(5),L3-(4),L2/1-(3) 15 KBS -Then- 10 Hang Cleans L4-(205/145) . 2 Minute Rest . 3 …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 13 Minutes Snatch Complex 3 Hang Snatch (Power or Squat) . CWOD: 30 Minute Cap Partner Workout 4 Rounds 20 Power Snatch. 20 Burpee over Bar . 1 Mile Run (One person running at a time) (Break up however) . 4 Rounds 20 Sumo Deadlift …

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