CrossFit – Thu, Sep 29

Omega CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) Warm Up 10 Minutes . CWOD 15 Minutes Partner Workout 4 Rounds 30 Hang Power Snatch 100 DU’s -Then- ME Devil Press . SWOD 30 Minutes Snatch 6×2@40-90% Accumulate 4×10 Lateral/Front Raise 5×10 DB Bent Over Rows 4 minutes of Plank

Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Sprints 15 Minutes 5 Rounds New round every 3 minutes 7 Power Cleans 15/10 Cal Bike . SWOD 15 Minutes Front Squats 4×10 @40-50% . CWOD: 15 minute Cap 25 Burpee over Bar 35 Wall Balls. 15 Hang Squat Cleans 35 Wall Balls 15 Hang Squat …

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Friday

Omega CrossFit – CrossFit Warm Up: 10 Minutes . CWOD 8 Minute AMRAP 20 Jumping Lunges 15 Plate G2OH 100 Ft Bear Crawl . SWOD: 20 Minutes Pick 2 Lifts 3×3@75,80,85% . CWOD: 12 Minutes AMRAP 10 DB Hang C&J 12 DB Box Step Overs 14 Hang Cleans Every 3 minutes 8 Burpee Box Jumps …

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Thursday

Omega CrossFit – CrossFit Warm Up: 10 Minutes . NFT. 12 Minutes. 5 Rounds 10 DB to a Curl to a Press. 20 Straight Leg Deadlifts 1 Minute Plank . CWOD: For Time. 2 Rounds 25 Minute Cap. 2 Rounds. 15 Sumo Deadlift High Pulls L4-(95/65). 50 DU’s -Then- 2 Rounds 200 m Row or …

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Wednesday

Omega CrossFit – CrossFit Warm Up: 10 Minutes . CWOD 12 Minute Cap 5 Rounds 200 m Run Push Ups Sit Ups L4-(20) L3-(15) L2/1-(10) . CWOD Partner Workout 20 Minute Cap 20 Burpees 40 T2B 20 Burpees 40 Front Rack Lunges 40 T2B 20 Burpees 40 Front Rack Lunges 20 Burpees L4-(135/95) L3-(115/75) L2-(95/65) …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 15 Minutes Snatch (any style) 7×2@60-95% . CWOD: 25 Minutes 2 Times of Each. 4 Minute AMRAP. 7 Power Snatch 10/7 Cal Bike . 3 Minute Rest. . 4 Minute AMRAP. 7 Clean and Jerk 10/7 Cal Ski . 3 Minute Rest -Repeat- L4-(135/95) L3-(115/75) …

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Monday

Omega CrossFit – CrossFit Warm Up. 10 Minutes . Sprint 8 Minute Cap 2 Rounds 50 Air Squats 25 Box Jumps . SWOD: 13 Minutes. Thruster off the rack Build . CWOD: 20 Minute Cap. 3 Rounds. 15 Thrusters 20 CTB or Pull Ups 30 Wall Balls 400 m Run View Public Whiteboard

Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 12 Minutes Push Press 10,8,6,4,2 . CWOD 10 Minutes 4 Rounds 15 Russian KBS L4-(70/50) 15 STO . CWOD Deadlifts 12 Minutes 4×3 . CWOD 12 Minutes 10-1 Deadlifts HSPU’s L4-(225/155) View Public Whiteboard