Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 30 Minutes Teams of 3 Cals on the Bike L4-(210),L3-(180),L2-(150),L1-(120) In the remaining time build . Solo Back squats – 4×10@40,45,50,55% 4 Sets of Sling Band (20 down 20 back) . CWOD: 10 Minute Cap 4 Rounds 10 Thrusters. 10 Box Jumps L4-(24/20) L4-(115/75) L3-(95/65)…

Tuesday

Omega CrossFit – CrossFit Warm Up 12 Minutes . 10 Minute Cap 40-30-20-10 Alt Hang DB Snatch L4-(50/35) Sit Ups . Snatch Warm Up/Build to 75-80% 10-15 Minutes . EMOM: 20 minutes Min 1: 4 Power Snatch @75% Min 2: 20/15 Cal Ski L3-(17/12), L2/1-(15/10) Min 3: 50 DU’s L3-(40),L2-(30),L1-(20) Min 4: 20/15 Cal Row…

Thursday

Omega CrossFit – CrossFit . Mobility: 10 Minutes. Lead by Coach. Couch Stretch. Pigeon. Etc. . Warm Up 10 Minutes . SWOD 12 Minutes Split Jerk 5×2@50-80% . CWOD: 5 Rounds. 20 minutes. Sprints. A new round starts every 4 minutes. Each round should be done as fast as possible to get maximum rest. Record…

Monday

Omega CrossFit – CrossFit Warm Up: 10 Minutes. . CWOD 7 Minute Cap. 50 Thrusters (45/35). 50 Box Jump Overs . SWOD: 15 Minutes. Front Squats. 6 sets @55,60,65,70,75,80%. 1 set = 3 Quarter Squats. 3 Half Squats. 3 Full Squats. . CWOD: 16 Minutes 3 Workouts . 4 Minute AMRAP Workout 1. 50 DU’s.…