WOD

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 25 Minutes 4 Sets Bulgarian split squat (10 each leg) 10 DB step ups 10 Back Squats@ 45-55% . CWOD 15 Minute Cap 5 Squat Cleans 20 Box Jump Overs 7 Power Cleans . 2 Minute Rest . 7 Power Cleans 15 Burpee over Bar…

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…

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 7 Minute Cap 500 m Row 30 Thrusters 500 m Row L4-(75/55) . SWOD: 15 minutes. 4 sets. 10 Front Rack Lunges/ 10 Front Squats. L4-(95/65),(115/75),(135/95),(155/115). L3-(75/45), (95/65), (115/75), (135/95). L2-(65/35), (75/45), (95/65), (115/75). L1- (55/25), (65/35), (75/45), (95/65). . CWOD: 15 minute Cap 25…

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 20 minutes. Front Squats. 1×4@70%. 2×3@75%. 2×2@80% . Push or a Split Jerk 4×2@40-85% . CWOD: 30 minute Cap. . Part 1: 15/12/9 STO 35 Ft HSW or 75 Ft Bear Crawl L4-(135/95) . 4 Minute Rest . Part 2: 15/12/9 Power Cleans Bike Cals…

Omega CrossFit – CrossFit Warm Up 10 Minutes . Mobility or Skill Work 10 Minutes . CWOD 30 Minute Cap Part 1 Solo 30-20-10 Pull Ups 21-15-9 Burpees . Part 2 Partner One partner rowing or skiing at a time 1000 m row 1000 m ski . Part 3 Solo 100 Push Ups 100 Sit…

Omega CrossFit – CrossFit Warm Up 10 Minutes . 5 Minute Barbell Warm Up . CWOD 25 Minute Cap 3 Rounds 15 KBS L4-(50/35) 15 Wall Balls -Then- 10 Hang Cleans L4-(185/135) . 2 Minute Rest . 3 Rounds Wall Walks L4-(5),L3-(4),L2/1-(3) 15 KBS -Then- 10 Hang Cleans L4-(205/145) . 2 Minute Rest . 3…

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 13 Minutes Snatch Complex 3 Hang Snatch (Power or Squat) . CWOD: 30 Minute Cap Partner Workout 4 Rounds 20 Power Snatch. 20 Burpee over Bar . 1 Mile Run (One person running at a time) (Break up however) . 4 Rounds 20 Sumo Deadlift…

Omega CrossFit – CrossFit Warm Up 10 Minutes . EMOM: 17 Minutes 6 minutes. Even: 3 Squat Cleans @75%. Odd: 15 Box Jumps. 5 Minute Rest. EMOM: 6 minutes. Even: 5 Back Squats @75%. Odd: 15/12 Cal Bike . CWOD: 19 Minute Cap. 800 m Row 40/30 Ring Dips 20 Thrusters 800 m Ski 40…

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 8 Minute Cap. 2 Rounds 25 Thrusters 400 m Run or 500 m Row L4-(45/35) SWOD: 10 Minutes. Strict Press. 5×3 Build. . CWOD 20 Minutes 3 Sets of 2 Rounds 10 Single DB Alt Devil Press 10 Single Arm DB Lunge 10 Single DB…

Omega CrossFit – CrossFit Mobility 5 Minutes Foam roll lower back, quads, hamstrings) . Warm Up 10 Minutes . CWOD 41 Minute Cap 20 Alt 100 m Sprints -Then- 100 Box Dips- -Then- 10 rounds. 20 Bench Press . 20/14 Cal Bike Split reps evenly One person working at a time L5-(185/115) L4-(135/95) L3-(115/75) L2-(95/65)…