WOD

Wednesday

Omega CrossFit – CrossFit . Warm Up: 10 Minutes . SWOD: 22 Minutes. 4×3 Strict press. Build. 4×3 Back Squats. Build. Then Build to a heavy single thruster off the rack. . CWOD: 25 Minute Cap. Partner Workout: 50 Burpees 50 Box Jumps -Then- 4 Rounds. 20 Thrusters (split). 200 m Run (together). -Then- 50…

Monday

Omega CrossFit – CrossFit Warm Up: 10 Minutes. . EMOM: 12 Minutes. Min 1- 20/15 Wall Balls Min 2-15/12 Cal Bike. Min 3- 20/15 Push Ups Min 4- Rest . SWOD: 15 Minutes. Front Squats. 5@65%. 4@70%. 3@75%. 2@80%. 2@80%. . CWOD: 11 Minute Cap. 30-20-10 Power Cleans Burpees. L5-(135/95) L4-(115/75) L3-(95/65) L2-(75/55). L1-(65/45) View…

Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Partner Workout 12 Minute Cap 2 Rounds 1000 m Ski 100 Air Squats One person working at a time . SWOD 20 Minutes Back Squats 4×5@75% In between set 4×100 m backward sled pulls L4-3 plates (45’s) L3-2 plates (45’s) L2- 1-45, 1-25 L1- 1 plate…

Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 18 Minutes Front Squat/Back Squat 4 sets of 3 front squat and 5 back squats @60% of back squat max . CWOD: 20 Minutes 4 Rounds A new round will begin every 5 minutes 400 m Run/Row/Ski/Bike Wall Balls L4-(25),L3-(20),L2/1-(15) 10 Box Jumps L4-(30/24) 10…