Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 10 Minute Cap 21-15-9 Power Snatch Row Cals L4-(115/75) . SWOD: 12 Minute 4×3 Snatch (any style) Build to a heavy . CWOD 17 Minute Cap 40 DB Hang Snatch -Then- Partner 60-40-20 Ski Pull Ups -Then- Solo 40 DB Hang Snatch L4-(70/50) L3-(60/40) L2-(50/35) …

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Money

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 12 Minute Cap 400 m Run 50 Wall Balls. 30 Box Jumps. 25 STO L4-(135/95) 15 Burpees over Bar . SWOD 11 Minutes Front Squats 3×5@65-75% . CWOD 12 Minute Cap 15 Burpees over Bar 25 STO 30 Box Jumps 50 Wall Balls. 400 m …

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Friday

Omega CrossFit – CrossFit Mobility 5 Minutes . Warm Up 10 Minutes . CWOD 36 Minutes 10 Minute AMRAP 10 Bench Press 15 HRPU’s . 3 Minute Rest . 10 Minute AMRAP 10 DB Box Step Ups 10 T2B . 3 Minutes Rest . 10 Minute AMRAP 100 m Sled Pull 10 Ring Dips or …

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Tuesday

Omega CrossFit – CrossFit Warm Up: 10 Minutes. . CWOD: 12 Minute Cap. 5 Rounds. 10 Single Arm Devil Press 50/35 20 V Ups . SWOD: 15 Minutes. Teams of 3 2100 m Ski 60 D Ball Overs Or 120 Ball Slams 2 People can be working at all times One resting . CWOD: 12 …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 10 Minute Cap 500 m Row 25 Thrusters 45/35 400 m Run 25 Thrusters . SWOD: 15 Minutes Front Squats/Thruster 5×4 First two Reps Front Squats Last two reps Thrusters . CWOD 17 Minute Cap Partner DTish 10 rounds of DT 5 each partner alternating …

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Friday

Omega CrossFit – CrossFit Warm Up: 10 Minutes . CWOD 10 Minute Cap 4 Rounds 10 Single Arm DB Thruster (10 on each arm) 50 Ft Bear Crawl L4-(50/35) . SWOD: 12 Minutes. Push Press or Push Jerk or Split Jerk 4×3 . CWOD 15 Minutes each 3 Rounds 12 Front Rack Lunges 20 STO …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 20 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 20/15 Bike Wall Balls L4-(20),L3-(15),L2/1-(10) 10 Deadlifts L4-(225/155) 10 Burpee over …

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