WOD

Omega CrossFit – CrossFit View Public Whiteboard New Section Skill Work Work on pull-ups Metcon (Time) 400m run 15 OH Squats 10 HSPUs (L4 – 3 inch deficit) 400m run 15 Hang Power Snatch 10 HSPUs (L4 – strict) 400m run 15 OH Squats 10 HSPUs (L4 – 3 inch deficit) 400m run 15 Hang…

Omega CrossFit – CrossFit View Public Whiteboard Warm-up Mobility – 10 Minutes Warm-up – 10 Minutes Metcon (5 Rounds for reps) Tabata – 20 seconds of work and 10 seconds of rest – with 2 minutes of rest between 8 Rounds 1. HRPUs 2. Wall Ball Sit Ups 3. Ring Dips or Box Dips 4.…

Omega CrossFit – CrossFit View Public Whiteboard Back Squats (8@60%, 6@65%, 4@70%, 3@80%, 10@55%) Metcon (Time) 50 Air Squats — then — 5 Rounds 5 Deadlifts 15 T2B 3 Rope Climbs — then — 50 Air Squats

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 2 Rounds 400m Run 10 Alt DB Snatch with DB Overhead Lunge 50 DUs 300m Row 10 Alt DB Snatch with DB Overhead Lunge 50 DUs Snatch Complex (Build) 1 Snatch Pull 1 Full Snatch 2 OHS Metcon (AMRAP – Reps) Teams of 4 10 Minutes…

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 30-20-10 Wall Balls Box Jumps Front Squats (5@65%, 4@70%, 3@75%, 2@80%, 2@80%) EMOM 9 Minutes Min 1 – Strict Pull ups Min 2 – 1 Clean + 3-5 Deadlifts at 75-85% of clean Min 3 – 15/12 cals on bike Metcon (Time) 30-20-10 Thrusters Burpees

Omega CrossFit – CrossFit View Public Whiteboard SWOD 3 Sets – NFT 3×5 each arm Turkish Get Ups Metcon (Time) 4 Rounds 400m Run 30 KBS 25 Ab mat sit ups 20 Burpees

Omega CrossFit – CrossFit View Public Whiteboard Squat Clean (3×3 @ 50, 60, 70%) Metcon (Time) 3 Rounds 10 Hang Cleans 25 Wall Balls Split Jerk (3×3 @ 50, 60, 70%) Metcon (Time) 30 Hang Clusters Clean and Jerk (3×3 @ 55, 65, 75%)

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) Teams of 4: 200 Cal Ski — then — Teams of 2: 100 Cal Row — then — Solo 100 DUs Pull Ups (L4 – 100; L3 – 80 L2 – 60; L1 – 40) 100 DUs Hang Squat Snatch (5×2@ 50, 55, 60, 65, 70%)…

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds 200m Run 20 Thrusters (45/35) 3 Wall Walks Back Squats (10@50%; 5@70%; 8@55%; 4@75%; 6@60%; 3@80%) Metcon (Time) 10 Front Squats — then — 5 Rounds 10 Burpee Box Jump Overs 5 Clean and Jerk — then — 10 Front Squats

Omega CrossFit – CrossFit View Public Whiteboard Gymnastics 4×30 sec HS hold Overhead Squat 1RM Metcon (Time) 21-15-9 Deadlifts HSPUs — 3 minutes rest — 15-12-9 Ring Dips Burpees — 2 minutes rest — 12-6-9 HSPUs Devil Press