Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . CWOD: 10 Minutes Squat Clean 3×3 60-80% . 7 Minute 30-20-10 Front Rack Lunges Wall Balls . 10 Minutes Push Press 4×3 60-80% . 8 Minute Cap 30-20-10 Bike Cals STO . 7 Minute Cap 30-20-10 Hang Cleans. Front Squats . L4-(95/65). L3-(85/55). …
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . 10 Minutes NFT 3/4 Rounds 10 Around the Worlds 10 OHS or Snatch Balance (just the bar) 20 Mountain Climbers . SWOD 23 Minutes Full Snatch 4×3@50-80% Superset with 100-150 HS Walk Or 400 Ft Bear Crawl – 10 Wall Walks . CWOD …
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . CWOD 12 Minute Cap 4 Rounds 300 m Run 10 Burpee Box Jumps . SWOD 20 Minutes Front Squats 4×5@65-75% Superset with 4×10 DB Lunge Curl Press . CWOD 8 Minute Cap 15-12-9-6-3 Thrusters T2B L4-(95/65)
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . SWOD 10 Minute Cap 40-30-20-10 Alt Db Hang Snatch Sit Ups . SWOD: 15 Minutes. Snatch (Power or Squat) 5×2@50,55,60,65,70%. . CWOD: 20 Minutes. 0-2 minutes (work) . 2-3 complete 10 burpees. Rest until minute 3 . 3-5 minutes (work) . 5-6 complete …
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . 10 Minute Cap. 50 Thrusters L4-(95/65) Every 2 Minutes 35 DU’s/70 Singles . SWOD: 15 Minutes. Back Squats. 4×2@85%. 6×1@90% . CWOD: Partner Workout 15 Minutes. 15 Synchronized Burpees. 60 Hang Cleans 50 Box Jumps 12 Synchronized Burpees. 60 STO 50 Box Jumps …
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . Mobility 15 Minutes Mobility or pick a lift . CWOD 30 Minute Cap Partner 4 Rounds 800 m Row 20 BMU/30 CTB/40 Pull Ups . Then . Solo 10 Rounds 15 American KBS 100 m Run Or 12Wall Ball Sit Ups
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . SWOD: 15 Minutes Jerk First Reps Push Jerk Second Rep Split Jerk 5×2 build 2 Wall Walks after each Set CWOD 30 Minute Cap With a running clock for time. 3,6,9,12,15. Thrusters. Burpee Box Jump Overs -Then- 30 Clean and Jerk -Then- 4 …
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . CWOD Partner Workout 12 Minute AMRAP 20 Single Arm Alt DB Devil Press 20 Cal Bike . SWOD 20 Minutes Deadlifts 5×3 Build Superset with 4×10 DB Bent Over Row 4×10 Lat Pull Down . CWOD 10 Minute AMRAP 1, ,2, 3, 4, …
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . CWOD 10 Minute Cap 50 Hang Cleans L4-(135/95) 40 Wall Balls 30 Box Jumps 20 T2B . SWOD 12 Minutes Front Squats 3×5@70-75% . CWOD 10 Minute Cap 20 T2B 30 STO L4-(135/95) 40 Box Jumps 50 Wall Balls . SWOD 12 Minutes …
Omega CrossFit – CrossFit Metcon (No Measure) Warm Up 10 Minutes . CWOD 40 Minutes 10 Minute Cap 2000/1500 m Row . Rest 3-5 Minutes . 10 Minute Cap 1000/800 m Ski 200 DU’s 1000/800 m Ski . Rest 3-5 Minute . 10 Minute Cap 5 Rounds 15 Burpee over DB 20 Alt DB Hang …
