Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

6 Rounds with a partner

:10 AAB, :20 rest

then, 6 rounds solo,

:20 S-Arm DB Snatch, :10 Rest

Double DB Snatch Skill

2×5 S-Arm DB Snatch (5/arm, not


3×5 Double DB Snatch, light, moderate, then

heavy (may be heavier than workout weight)

Metcon (Time)

12-9-6 x 3

Double Dumbbell Snatch 35/20lbs

Calories on a Bike (9-6-4 for women)

*Teams of 3

*Waterfall style. Next person goes after first person completes a full round

*Should be a sprint

Metcon (No Measure)

Cool Down

Tabata V-Ups

Leave a Reply

%d bloggers like this: