Omega CrossFit – CrossFit
Weightlifting
OHS
5×3 @ 30, 40, 50, 60, 70%
Weightlifting
8 MIN EMOM:
Full Snatch
Min 1: 50% for 5 reps
Min 2: 60% for 4 reps
Min 3: 70% for 3 reps
Min 4: 80% for 2 reps
Min 5: 90% for 1 rep *
Min 6: 95% for 1 rep
Min 7: 100% for 1 rep
Min 8: 105% for 1 rep
*if you cannot exceed 90%, do not add anymore weight – continue with 1 attempt at 90%
Metcon
10 minute AMRAP
3,3,6,6,9,9, etc.
Power Snatch
TTB
Every 2 minutes:
35 DUs
INCUDING MINUTE 0!