Schedule Updates
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . . SWOD 15 Minutes Cluster Build . CWOD: 26 Minutes 5 minutes to complete each exercise New exercise every 6 minutes Burpee L4-(60),L3-(50),L2-(40), L1-(30) Thrusters-L4-(60),L3-(40),L2-(30) L4-(95/65) Wall Balls-L4-(80),L3-(60),L2-(40) Row Bike L4-(100),L3-(80),L2-(60) .
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . . SWOD 15 Minutes Deadlifts 5×3 3×1 Build to heavy 3 x 10 Bulgarian Split Squats (10 Each Leg) . CWOD Marathon Monday!!! 35 Minute Cap 40-30-20-10 Row Cals Sit Ups . -Then- . 30-20-10 Deadlifts L4-(185/135) Box Jumps . -Then- . 40-30-20-10 …
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up: 10 Minutes. . CWOD: Partner Workout: 13 Minutes. 2000 for guys 1800 for girls Row In the remaining time ME Single Arm Alt Devil Press One person working at a time. . SWOD: 13 minutes. Build to a heavy double Hang Snatch . CWOD: Partner Workout …
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up: 10 Minutes . CWOD: 7 Minute Cap 5 Rounds 20 Air Squats 10 Plate Ground to Overhead . SWOD: 15 Minutes Clean and Jerk 4×3@70-85% . CWOD 18 Minutes . 4 Minutes 20 Thrusters 55 DU’s In Remaining time ME T2B . 3 Minute Rest . …
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . SWOD 12 Minutes. Snatch (any style) 4×3@60-80% . CWOD 1: 9 Minute Cap. 10-15-20-15-10 Hang Power Snatch L4-(75/45) Single Arm OH DB or KB Squat . SWOD 12 Minutes. OHS 5×2@60-85% . CWOD Partner Workout 15 Minute Cap 4 Rounds 30 Cal Row …
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . SWOD 35 Minutes 5×20 Push Ups 4×15 Tricep Push Down 4×10 DB Bent Over Row 4×10 Lat Pull Down 4×10 Curls . CWOD 12 Minute AMRAP 7 Burpee Box Jumps 11 Bench Press L4-(155/95) 15 Russian KBS L4-(70/53)
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up: 8 Minutes. . SWOD: 22 Minutes. Strict Press. 4×3 . Back Squat 4×5@65-75% . 4×10 Leg Lift Ball Tucks 4×10 Russian Twist Leg Lifts . CWOD: 12 Minute Cap. 30-20-10. Push Press. Back Squats After each Round 100 m Backwards Sled Pull Or 20/15 Cal Bike …
Omega CrossFit – CrossFit Metcon (No Measure) Warm up: 10 Minutes. . Partner 16 Minutes AMRAP. Max Row Cals Every 4 minutes 20 Burpees and 20 Box Jump Overs (10 Each) One person working at a time The workout starts with Burpees and Box Jumps Score= Total Cals . SWOD 12 Minutes Deadlifts 1×5 1×4 …
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . Clean Warm Up 5 Minutes . SWOD: 15 Minutes Hang Cleans 3×3@65-75% . Hang Squat Cleans 4×2@75-90-% . CWOD 27 Minutes . Minutes 0-7 5 Rounds 15 Wall Balls 11 Pull Ups . 7-10 Rest . Minutes 10-17 7 EMOM 7 Thrusters 7 …
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . CWOD 12 minute Cap. 5 Rounds 10 DB Box Steps 300 m Row One person working at a time. SWOD: 15 minutes. Pick a Lift . CWOD #2: 15 minute Cap. 18 Back Squats 10 Back Rack Lunges 100 DU. 16 Back Squats …
