Omega CrossFit – CrossFit Warm Up 10 Minutes . Partner Day 0-10 Minutes ME Ski Cals Switch whenever At 10-20 Minutes 20 Power Cleans 20 Bar MU’s or 40 Pull ups 60 Ring Rows 20 Power Cleans 20 Bar MU’s or 40 Pull UPS or 60 Ring Rows At 20-30 Minutes ME Cal Bike Switch…
WOD
Tuesday
Omega CrossFit – CrossFit . Warm Up: 10 Minutes . Cycling: 20 Minutes. Power Snatch. 3 Cycles of 4 Sets of each. 1st Cycle of 4 Sets. 10 seconds of work 10 seconds rest. L4-(95/65). 2nd Cycle of 4 Sets. 20 seconds of work 20 seconds rest. L4-(115/75). 3rd Cycle of 4 Sets. 30 seconds…
Monday
Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 10 Minute EMOM. Even: 10 Thrusters L4-(115/75) Odd: DU’s L4-(50),L3-(40),L2-(30),L1-(20) . 5 Minutes Rest. . 10 Minute AMRAP 1 Back Squat @90%. 15/12 Cal Row . 5 Minutes Rest . 10 Minute Cap 800 m Run 60 Wall Balls. View Public Whiteboard
Thursday
Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 4 Rounds 400 m Run 10 Burpee Box Jump Overs . 4 Rounds 300 m Ski 25 Sit Ups 15 (Pick a Lift) Bench Cleans Bent over Rows View Public Whiteboard
Friday
Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 10 Minute Cap 5 Rounds 10 CTB/Pull Ups 15 American KBS L4-(70/53) . SWOD: 12 Minutes Strict Press 3,3,2,2,1,1 Build . CWOD: 10 Minute Cap 5 Rounds 10 Deadlifts 50 ft HS Walk Or 3 Wall Walks L5-(275/195) L4-(225/155) L3-(185/135) L2-(135/95) L1-(95/65) View Public Whiteboard
Wednesday
Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 1: Partner Workout: 10 Minute Cap. 2 Rounds 20 Devil Press 50 Wall Balls. . SWOD: Front Squats 15 Minutes. 3×5@70,75,80%. . CWOD 2: Partner Workout 10 Minute AMRAP Alt Rounds 10/7 Cal Bike 10 Wall Balls View Public Whiteboard
Tuesday
Omega CrossFit – CrossFit Mobility 10 Minutes . Warm Up: 10 Minutes . SWOD: 12 Minutes 5×2 Build Hang Snatch (Power or Squat) . CWOD: 12 Minute Cap. 15 Burpees. 100 DU’s. 15 Burpees. 25 Hang Power Snatch 15 Burpees. 100 DU’s. 10 Burpees. 25 Hang Power Snatch 15 Burpees. L4-(75/55). L3-(65/45) L2-(55/35) L1-(45/25) View…
Monday
Omega CrossFit – CrossFit Warm Up 10 Minutes . EMOM: 6 minutes. Even: 3 Squat Cleans @75%. Odd: 15 Box Jumps. 4 Minute Rest. EMOM: 6 minutes. Even: 5 Back Squats @75%. Odd: 15/12 Cal Bike . CWOD: 15 Minute Cap. 600 m Row 40/30 Ring Dips 20 Thrusters 600 m Ski 40 T2B 20…
Friday
Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 11 Minutes Half Tabata!!! 4 Rounds each 20 seconds of work 10 seconds of rest 1 minutes rest between exercises STO L4-(95/65) Air Squats Ski Erg. Sit Ups . SWOD 15 Minutes Clean and Jerk Any Style 4×3 Build . CWOD 9 Minute AMRAP 2…
Thursday
Omega CrossFit – CrossFit Warm Up: 10 Minutes. . CWOD: 35 Minute to complete 5 Rounds 10 Bench Press. 3 Rope Climbs L4+-(185/110). L4-(155/85). L3-(135/80). L2-(115/65). L1-(95/55). . 5 Rounds 10 TRX Atomic Push Up. 15 DB Curls . 5 Rounds 200 m Run 5 D Ball or 10 Ball Slams View Public Whiteboard