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 Rounds
.
Rounds 1,3,5,7
12 T2B.
12 Snatch Grip Deadlift
.
Rounds 2,4,6,8
12 Pull Ups
12 Hang Power Snatch
.
L4-(115/75)
L3-(95/65).
L2-(75/45).
L1-(65/35).