Category: Schedule

Omega CrossFit – CrossFit . Warm Up: 10 Minutes. . 7 Minutes. Warm Up for Front Squats . EMOM: 10 Minutes. Even: 5@65% 4@70% 3@75% 3@80% 2@85% Odd:Rest . 5 Minutes. Warm Up for Deadlift. . CWOD 20 Minutes. 10 Minute Cap 50 Deadlifts for time EMOM 7 burpee over bar Start with burpees. At…

Omega CrossFit – CrossFit Mobility 7 Minutes . Warm Up 10 Minutes . Skill Work 10 Minutes T2B/DU’s/Pull Ups etc. . CWOD 30 Minute Cap 400 m Run 21 T2B 21 Russian KBS 400 m Run 15 T2B 15 Russian KBS 400 m Run 9 T2B 9 Russian KBS L4-(70/53) . 5 Minute Rest .…

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)…

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…

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 12 Minutes 400 m Run Then 10-1 Wall Balls Burpees Then 400 m Run . SWOD 17 Minutes Full Cleans 3×3@80,85,90% Superset with 4 sets of 10 DB Step Ups on each leg . CWOD 12 Minute Cap 12-9-6 Hang Squat Cleans Bar MU’s If…

Omega CrossFit – CrossFit Warm Up 10 Minutes . 12 Minutes 4 Sets of each 15 Curls (DB,EZ Bar,Barbell) 10 Bent Over Rows . 4 Minute Cap Sprint 25 Burpee Pull Ups . 12 Minutes 4 Sets of Each 15 Goblet Squats 10 Bench Press (DB or Barbell) . 3 Minute Cap Sprint 25 Burpee…

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…

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 10 Minute Cap 400 m Run 50 Wall Balls 400 m Run . SWOD: 12 Minutes Back squats 4 minute EMOM 10 reps 4 minutes rest Back Rack Lunges 4 minute EMOM 8 reps L4-(185/135) L3-(155/115) L2-(135/95) L1-(115/75) L- (95/65) . CWOD 15 Minute Cap…

Omega CrossFit – CrossFit Warm Up: 10 Minutes. . Technique Work: 12 Minutes. Snatch Balance Build to a heavy Double Or work on form and build . SWOD: 21 Minutes. Snatch Complex. Build To A Single. 1 Full. 1 Hang Squat. 1 Full. 1 Hang Squat. . CWOD: 12 Minute Cap. 8 Rounds total Alt…

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.…