GYM

Monday

Omega CrossFit – CrossFit Weightlifting Back Squat 3×5 @ 35, 45, 55% Metcon EMOM: 5 minutes L4 – 15 burpees L3 – 12 L2 – 9 Weightlifting Back Squat 5×3 @ 70, 75, 80, 85, 90% Metcon EMOM: 5 minutes L4 – 15 thrusters L3 – 12 L2 – 9 Metcon 7 min AMRAP: 9 …

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Friday

Omega CrossFit – CrossFit Weightlifting Split Jerk 4×2 @ 35, 45, 55, 65% Weightlifting 5 Minute EMOM: 3 Front Squats with a 5 second pause Start at 50% and add 5 lbs every minute Metcon Partner Workout: One person working at a time 50 Deadlinfts / 50 Box Jumps (185/135) Add Weight 40 Deadlifts / …

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Thursday

Omega CrossFit – CrossFit Metcon “Annie” 50-40-30-20-10DUs Sit Ups “Rosa” 5 Rounds 10 HSPUs 400 m Run “The Chief” Max rounds in 3 minutes 3 Power Cleans 6 Push Ups 9 Air Squats 1 Minute Rest Between Rounds 5 Cycles

Wednesday

Omega CrossFit – CrossFit Warm-up Skill Work Metcon Team of 2 – one person working at a time: 3 minutes ME burpees 5 minutes ME SKI meters 5 minutes ME KBS 4 minutes ME burpee box jumps 5 minutes ME AB 5 minutes ME thrusters 5 minutes ME burpee pull ups

Tuesday

Omega CrossFit – CrossFit Warm-up 4 Rounds 300m Row ME DUs Work until 2:30 Minutes; rest 30 seonds Weightlifting Full Snatch 3×3 @ 75, 80, 85% Metcon Cash In: 30 OH Lunge – Then – 5 Rounds 10 OHS 10 T2B

Monday

Omega CrossFit – CrossFit Weightlifting Strict Press 4×3 @ 40, 50, 60, 70% Clean and Jerk 3×3 @ 75, 80, 85% Weightlifting EMOM – 5 Minutes 5 Touch and Go Power cleams + 5 Front Squats Metcon 50 Wall Balls 40 Box Jumps 30 Bar Facing Burpees 20 Thrusters 10 Ring MU”s OR 20 Pull …

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Friday

Omega CrossFit – CrossFit Weightlifting Clean and Jerk 1×2@40% 1×2@50% 1×2@60% – Then – Build to AHAP 70-105% Metcon EMOM: Even: Box Push Down and Back Odd: 5 Deadlifts Metcon 4 Rounds 10 Clean and Jerk ME Pull Ups Your score is pull ups 2 Minutes Rest Between Rounds

Wednesday

Omega CrossFit – CrossFit Weightlifting Front Squats 1×10 @ 40% 1×8 @ 50% 1×6 @ 60@ 1×4 @ 70% 1×2 @ 80% 1×1 @90% Weightlifting Complex: Build to As Heavy As Possible 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean 1 Squat Clean Metcon 100 Wall Balls – then – 5 Rounds …

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Tuesday

Omega CrossFit – CrossFit Weightlifting Hang Power Snatch 3×2 @ 30, 40, 50% Power Snatch 3×2 @ 50, 60, 70% Metcon 5 Minute cap 100 DUs ME Ab Mat Sit Ups Metcon 15 Minute AMRAP 50 Alt DB Snatch 30 HSPU 50 T2B 50 Cal Row

Monday

Omega CrossFit – CrossFit Weightlifting Backsquats 12@40% 10@50% 8@60% 6@70% 4@80% 2@90% Metcon 2 minutes ME thrusters 1 min rest 2 min ME burpees 1 min rest 2 min ME thrusters 1 min rest 2 min ME burpee over bar 1 min rest 2 min ME thrusters 1 min rest 2 min bar facing burpees …

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