Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . 5 Minute Cap 20 Wall Walks . CWOD: Partner Workout: 15 Minute AMRAP 20 STO 20 Front Rack Lunges 20 Burpee Box Jump Overs. 20 Cal Bike L4-(135/95). L3-(115/75). L2-(95/65). L1-(75/45). One person working at a time . SWOD: 12 Minutes. Split Jerks. 4×2@70,75,80,85% View Public …

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Tuesday

Omega CrossFit – CrossFit Warm Up 5 Minutes + 5 Minute Barbell Warm Up . SWOD: 12 Minutes to build Full Snatch Build to 70-80% 5 EMOM Snatch Complex @70-80% 2 Hang Squat Snatch 1 Full 2 OHS . Sprint 2x 500 m Ski one during each 12 minutes build. . Full Clean 12 Minutes …

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The Long Monday!!!

Omega CrossFit – CrossFit Warm Up: 10 Minutes . CWOD: 33 Minute Cap 2 Rounds Back Squats L4-(135/95) Row Cals Burpees Sit Ups L4-(50 each) L3-(40 each) L2/1-(30 each) Every 4 minutes 400 m run. View Public Whiteboard

Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 25 Minutes Front Squat 1×5@70% 1×2@80% 1×5@75% 1×2@85% 1×5@80% 1×2@90% Superset with 5x 100 m Backwards Sled Pull . CWOD: 10 Minute Cap 30-20-10 Hang Power Clean Bike Cals L4-(185/135) View Public Whiteboard

Thursday

Omega CrossFit – CrossFit Warm Up: Mobility 10 Minutes . Warm Up 10 Minutes . Planks: 4 sets. 1 plank= 30 Second side plank (30 seconds each side) ( you decide Rest) . CWOD: 15 Minute AMRAP 5 Devil Press 10 DB Step Overs 20 HRPU’s L4-(53035) View Public Whiteboard

Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 8 Minutes each EMOM w/3 minutes Rest. . EMOM 1: Even: 15/12 Cal Bike. Odd: 5 D Ball Overs or 10 Ball Slams . EMOM 2: Even: 200 m Run. Odd: Wall Balls. L4-(20) L3-(18) L2-(15) L1-(12) . EMOM 3: Even: 12 SDHP. Odd: 15 …

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Tuesday

Omega CrossFit – CrossFit Warm Up + Barbell Warm Up 15 Minutes . Partner Workout 30 Minute Cap 2 Rounds Pull Ups Cal Ski L4-(100) L3-(80) L2-(60) L1-(50) Pull Ups split evenly. One person working at a time. The # of Pull Ups and Cal Ski do not have to be the same. -Then- 4 …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 10 Minute Cap 400 m Run 50 Air Squats 400 m Run 50 Walking Lunges . SWOD: 12 Minutes Back squats 4 minute EMOM 10 reps 4 minutes rest Front Squats 4 minute EMOM 8 reps L4-(185/135) L3-(155/115) L2-(135/95) L1-(115/75) L- (95/65) . CWOD 10 …

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Friday

Omega CrossFit – CrossFit Warm Up: 10 Minutes. . SWOD: 13 Minutes. Front Squats. 4×2@80-90% . CWOD: 21 Minutes. . 8 Minute AMRAP. 20/15 Cal Row 15 Deadlifts. . L5-(225/155). L4-(185/135). L3-(155/110). L2-(135/95). L1-(115/75). L- (95/65) . 5 Minute Rest. . -Then- . 8 Minute AMRAP. 10 Double DB Box Step Overs 20 DB Hang …

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Thursday

Omega CrossFit – CrossFit Mobility 15 Minutes . Warm Up 10 minutes . CWOD 19 Minutes Partner Workout 5 Minute Rounds . 200 m Run together 20 Burpees (one person working at a time) 30 T2B (one person working at a time) In Remaining Time ME DU’s (Individual) . 2 Minutes Rest. . 200 m …

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