Omega CrossFit – CrossFit View Public Whiteboard CWOD Metcon (Time) 2 rounds 15 wall balls 10 burpees 2 min rest 3 rounds 10 wall balls 5 burpees squat cleans 12 min to build to heavy single Metcon (Time) 12 min cap 2 squat cleans 10 box jumps 4 squat cleans 10 box jumps 6/10, 8/10, …
Omega CrossFit – CrossFit View Public Whiteboard Warm-up 10 Minutes Pull Up / Wall Walk Work EMOM 10 Minutes Even: 3 Wall Walks Odd: 12 CTB / Pull Ups – 3 Minute Rest – Metcon Teams of 2 Max Calories Ski Erg Switch every 30 seconds – 3 Minutes Rest – Double Isabel (60 Snatch) …
Omega CrossFit – CrossFit View Public Whiteboard Warm-up 5 Rounds NFT 5 single arm DB Thrusters each arm 10 DB step ups 10 HRPUs SWOD Front Squats 4×2 @ 80, 80, 85, 85% CWOD AMRAP: 2 rounds 10 Thrusters 10 Burpee Over Bar -Then- 500 m Row
Omega CrossFit – CrossFit View Public Whiteboard
Omega CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) CWOD: Running clock. 0-6 Minute. 6 Minute AMRAP. 15 T2B. 10 HSPU’s. ()
Omega CrossFit – CrossFit View Public Whiteboard CWOD 12 Minute Cap 3 Rounds 10 Alt DB Snatch 400 m Run SWOD Full Snatch with a 2 second pause at the bottom 4×2 @ 40, 50, 60, 70% CWOD 12 Minute Cap 3 Rounds 10 Power Snatch 50 DUs 300 m row
Omega CrossFit – CrossFit View Public Whiteboard Warm-up 10 Minute Warm Up + Back Squat Warm Up EMOM 6 min EMOM L4= 20 WB 5 Backsquat @ 70% – 3 min rest – 6 min EMOM L4=15 burps 4 back squats @ 75% – 3 min rest – 6 min EMOM L4 = 10 WB …
Omega CrossFit – CrossFit View Public Whiteboard Gymnastics Skill Work Du/Pull ups Weightlifting Hang Power Snatch 13 Minutes to build to a heavy single EMOM 5 Minute EMOM Hang Power Snatch 4 @ 70% of heavy single just established Metcon 10 minute AMRAP 20 Hollow Rocks 15 Russian KB swings 10 CTB
Omega CrossFit – CrossFit View Public Whiteboard CWOD Partner Workout – 10 Minute Cap 5 Rounds 20 Wall Balls (switch every 5 reps) 10 syncro burpees SWOD Back Squats 1×5 @ 60% 1×4 @ 70% 1×3 @ 80% 1×3 @ 85% 1×2 @ 90% 1×1 @ 95% CWOD 12 Minute Cap 15-12-9-6-3 Burpee Box Jump …
Omega CrossFit – CrossFit View Public Whiteboard Warm-up 10 Minutes Gymnastics 6 Minute Cap 5 Rounds 10 Pull Ups 15 Push Ups Gymnastics Skill Work 8 Minute Rope Climb Work Metcon 23 Minute Cap 4 Rounds 4 Rope Climbs 2/1 from the floor 15 burpees 3 Mintue Rest 3 Rounds 500 m Row 10 Power …
