Comp Friday

CrossFit Sanitas – Competitor Warm-up 400m Row, balance of 3 minutes perform GHDSU 400m Row, balance of 6 minutes perform GHD Hip Extensions, 400m Row, balance of 9 minutes perform Plate-Russian Twists, (35/25lbs) Strength Front Squat (3×6 at 5-10# more than last week) Weightlifting Split Jerk (Work up to a Heavy Double for the Day) […]

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Competitor Monday (Schedule 7:30am-12:30pm) (open gym until 1:30pm)

CrossFit Sanitas – Competitor Warm-up at 80% 10-20-30 AD Bike 30-60-90 Double Unders Weightlifting Back Squat (3×8 at 70% +0,5,10# depending on how you feel) Snatch (Every 90sec for 6 Rounds: starting at 60%))) Snatch (Take 2 Attempts on a 2:00 clock for a heavy 3rep) Metcon (3 Rounds for time) Every 90sec for 3 […]

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Comp Saturday 09.02.17

CrossFit Sanitas – Competitor Warm-up 10min Ankle/Hip Prep Skill Warmup 15min AMRAP at 80% effort 2-3 Strict Muscle-Ups or 1-2 Peg board Ascents 10 Pushups (tempo at 3111) 10 Weighted Pistols (focus on control and upright torso) Conditioning Metcon (20 Rounds for time) These should be Sprints EOMOM x 20min Even: 15/12 Calorie Airdyne Bike […]

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Competitor Wednesday

CrossFit Sanitas – Competitor Comp WOD Comp WOD at Sanitas Warmup Crossover Symmetry Activation Series w/5 Slow Controlled Goblet Squats between each movement 2 Rounds with Empty Barbell 5 Muscle Snatch 5 Snatch Grip Push Press 5 OHS 5 Snatch Balance 5 Hang Snatch ” Every 90sec for 6min 1 Power Snatch + Hang Squat […]

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Comp Tuesday

CrossFit Sanitas – Competitor Warm-up Plyometric/Running Warmup: 2 Rounds 15/12 Cal Bike 5 High Box Jumps 20 Banded Heel Pulls 20 Banded Knee Drives 20 Ice Skater Jumps 20 Jumping Lunges “ Speed Training Metcon (6 Rounds for time) 6 Sets of 25 Foot Broad Jumps directly into 200m Run at Max Effort R: 3min […]

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CompTrain Thursday *Active Recovery Day

CrossFit Sanitas – Competitor Swim Training Swim 50 Swim Ez 2×50 Kick R: 15sec 2×100 Pull R: 30sec 2×150 Kick w/Fins R: 45sec 300 Swim R: 60sec 2×150 Kick w/Fins R: 45sec 2×100 Pull R: 30sec 2×50 Kick R: 15sec 400m Swim as (25ez/25 Max Effort) 50ez Swim Cooldown *Anyone that is up for this […]

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CompTrain Tuesday

CrossFit Sanitas – Competitor Gymnastics Metcon (Time) *Courtesy of CrossFit Linchpin 100ft HS Walk 50 Cal Row 80Ft HS Walk 40 Cal Row 60ft HS Walk 30 Cal Row 40ft HS Walk 20 Cal Row 20ft HS Walk 10 Cal Row Functional Body Building Metcon (No Measure) EMOM x 30min: 1) 20m Sled Push at […]

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Competitor Monday

CrossFit Sanitas – Competitor   Weightlifting Snatch (60% 2×3, 70% x 3, 80% x 2, 85% x1, 88%x1) Snatch Pull (3×3 at 85% ) Strength Back Squat (3×5 at 90% of best 5RM ) Conditioning Hamstring Sally (Time) 3 Rounds for Time 15 Deadlifts at 225/155 400m Run L1: at 60% of Heavy for Day, […]

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CompTrain Tuesday

CrossFit Sanitas – Competitor Track Intervals *At Centennial Track at 6:30am (Led by Coach Dwight) … Please RSVP on Facebook if you are coming so I know to show up Metcon (No Measure) Aerobic Capacity Track Workout 1 Set (300m, 400m, 300m) easy 100m walk between reps R: 5min 1 Set (300m, 300m, 300m) easy […]

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CompTrain Friday

CrossFit Sanitas – Competitor Weightlifting Hang Power Snatch (5RM off Blocks at 1” above knee) Hang Power Snatch (2×5 at 90% of 5RM (off Blocks at 1” above knee)) Deadlift (5RM ) Deadlift (2×5 at 90% ) Paused Front Squat (3RM with Pause only on 3rd rep for 2sec) Paused Front Squat (2×3 at 90% […]

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