Tuesday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
21 Minute
Full Snatch
4×3@30-65%
1st rep pause at knee for 3 seconds
2nd rep hold bottom for 3 seconds
3rd Reps normal speed
Light work
Super set with
4 sets of
30 seconds hollow hold
30 seconds Superman
.
CWOD
20 Minutes
0-5 Minutes
Solo
5 Minute AMRAP
7 OHS
35 DU’s
.
5-10 Minute
Partner
1000 m Ski
If you finish early you rest
.
10-15 Minute
Solo
5 Minute AMRAP
7 Power Snatch
5 Bar MU’s or 10 Pull Ups
.
15-20 Minute
Partner
1000 m Ski

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