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…

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…

Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . 8 Minutes NFT 4×5 Strict Press 4×20 Full Bridges . 5 Minute AMRAP 7 Deadlift L4-(225/155) 7 HSPU’s . 13 Minutes Back Squats 4×4@55,60,65,70% . 5 Minute AMRAP 10/7 Bike Cals 10 Box Jump Overs . 10 Minutes NFT 4×30 Seconds each side Superman/Hollow Hold 10…