WOD

Wednesday

Omega CrossFit – CrossFit Warm up 10 Minutes . CWOD: 8 Minute Cap. 30-20-10 Front Rack Lunges HRPU’s L4-(95/65). L3-(85/55). L2-(75/45). L1-(65/35). . SWOD: 15 minutes. Power Cleans 1×7@65-75%. 1×5@70-80%. 1×3@75-85%. 1×2@80-90%. . CWOD: 12 Minute Cap 5 Squat Clean @ 65-75%. 20 Burpees 4 Squat Cleans 16 DB Box Step Overs 3 Squat Cleans…

Monday

Omega CrossFit – CrossFit Warm Up: 15 Minutes. .. Partner Workout: One person working at a time. Cleans/Thruster/Front Squats are individual. . 10 Minute AMRAP. 50/35 Cal Row Burpees 50/35 Cal Row ME Power Clean L4-(135/95). . 4 Minute Rest. 10 Minute AMRAP. 50/35 Cal Ski Burpees 50/35 Cal Ski ME Thrusters 4 Minute Rest.…

Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 25 Minutes . Squat Clean. 3×3 @ 55,65,75%. Split jerk. 3×3 @ 55,65,75%. Clean and jerk. 3×3 @65,75,85%. . CWOD: 15 minute Cap 25 Burpees. 30 Wall Balls. 15 Power Cleans 30 Wall Balls 15 Power Cleans 25 Burpees. L4-(225/155). L3-(185/135). L2-(135/95). L1-(115/75). L-(95/65). View…

Monday

Omega CrossFit – CrossFit Warm Up. 10 Minutes. EMOM: 5 Minutes. 7 Back Squats @55-65% . CWOD: 0-4 Minutes. 50 Thrusters L4-(95/65) 4-5 rest. 5-12 Minutes. 7 AMRAP. 20 Single Arm DB Hang Clean and Jerk 15 T2B 12-15 Rest. 15-27 Minutes. 5 rounds 10 Deadlifts L4-(185/135) 10 Box Jumps. 10 Burpee over Bar View…

Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 30 Minutes Running Clock Partner Workout 0-15 Minutes 20 Cal Bike 200 m Sled Pull 15-20 Minutes ME Sit Ups 20-25 Minutes ME Double DB Hang Clean and Jerk 25-30 Minutes ME Devil Press One person working at a time Split Evenly View Public Whiteboard