Schedule Updates
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up: 10 Minutes. . SWOD: 15 Minutes. Deadlifts. 5@65-70%. 4@70-75%. 3@75-80%. 2@80-85%. 1@85-90%. . CWOD 30 Minutes to complete Rest as needed 4 Rounds 10 DB Box Step Ups L4-(50/35) 15/10 Cal Bike – 5 Rounds 10 Bench Press 5 Devil Press
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . 10 Minute EMOM Even: 200 m Run Odd: Wall Balls L4-(20) L3-(18) L2-(15) L1-(12) . SWOD 15 Minutes Back Squats 10@50-60% 8@60-70% 6@70-75% 4@75-80% . CWOD 13 Minutes 3 Minute AMRAP Buy in: 15 T2B -Then- 10 STO 10 Front Rack Lunges . …
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . SWOD: 15 Minutes Hang Squat Clean 4×3@60-80% . CWOD: 29 Minutes Running clock. . Minutes 0-5. EMOM 10 Power Cleans . Minutes 5-7 Rest . Minutes 7-11 Max Cal Row . Minutes 11-14 Rest . Minutes 14-22 EMOM Even: 10-12 Ring Dips or …
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . CWOD 12 Minute Cap 600 m Run 10 American KBS 10 Russian KBS 400 m Run 10 American KBS 10 Russian KBS 200 m Run 10 American KBS 10 Russian KBS . SWOD 17 Minutes Deadlift 5×3 KB Front Rack March 4×20 . …
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . SWOD 12 Minutes Strict Press 10-8-6-4-2-1 . CWOD 10 Minute Cap 4 Rounds 5 Devil Press 25 Sit Ups . SWOD 12 Minutes 5×3 Hang Cleans . CWOD 5 Minute Cap “Grace” In the remaining time ME Back Rack Lunges
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . CWOD: 45 Minute Cap 5 Rounds 5 Power Snatch L4-(155/1110) 10/7Ski . 4 Rounds 300m Row 20 Alt DB Hang Snatch L4-(55/40) 7/10Bar MU Or I5 CTB Or 18 Pull Ups Or 12 Strict Pull Ups . 1 Mile Run Or 2 x …
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . SWOD 15 Minutes Front Squats 8,6,4,2 Build . CWOD 25 Minute Cap 2 Rounds 15/10Cal Bike 5 Squat Cleans . 2 Minute Rest . 2 Rounds 15 Wall Balls 8 Burpee Box Jumps . 2 Minute Rest . 2 Rounds 5 Squat Cleans …
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . SWOD 15 Minutes Pick a Lift 4×3@70-85% . CWOD 28 Minutes Sprints . 3 Rounds 3 Minute AMRAP 10 Hang Cleans Rd 1: 8 Burpees Rd 2: 6 Single Arm DB Snatch Rd 3: 5 Devil Press . Rest 2 Minutes . 3 …
Omega CrossFit – CrossFit Metcon (No Measure) Mobility 7-10 Minutes . Warm Up 10 Minutes . CWOD 11 Minute Cap 4 Rounds 300 m Row 50 DU’s SWOD 12 Minutes 3×3 build Power Snatch . CWOD 12 Minute Cap 30 Alt DB Hang Snatch -Then- 5 Rounds 5 Power Snatch 15/10Cal Bike -Then- 30 Alt …
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . CWOD 10 Minute Cap 10-1 Wall Balls 5 Burpees after each set Workout ends with Burpees . SWOD 17 Minutes 3 Unbroken Thrusters Build off the Rack 4×200 m Sprints . CWOD 12 Minute Cap 30-20-10 Thrusters Box Jumps Every 2 Minutes 10 …
