Competitor Monday

CrossFit Sanitas – Competitor Skill 6 rounds (3 each)… to be done on own before main WOD 3/3 DB Muscle Snatch 3/3 DB OHS 3/3 DB Squat Snatch 20 Double Unders Workout Of the Day A: Metcon (AMRAP – Reps) 8 minute AMRAP: 800m Row 30 Lateral Burpees Max reps Low Hang Power Snatch at […]

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Competitor Monday

CrossFit Sanitas – Competitor Warm-up A) 3 rounds of: 400m Run, 30 Double Unders 20 Calorie Assault Bike 10 Strict Pull Ups Rest 1 min after each round B) Plyometrics EOMOM x 10min Even: 5 High Box Jumps from Seated Position (12” Box) Odd: 10 Split Squat Jumps + 10 Ice Skater Jumps Weightlifting 1 […]

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Comp Friday

CrossFit Sanitas – Competitor Warm-up 3 Rounds 250m Ski Erg 10 Seated KB Alt Strict Press 12 Alt Pistols Weightlifting Split Jerk (3×2 at 85%) Workout Of the Day 2017 Monster Mash Event #3 (Time) For Time 30 Cal Row 15 Burpees to Plate 30 Thrusters at 95/65 15 Burpees to Plate 30 Cal Row […]

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Comp Tuesday

CrossFit Sanitas – Competitor Skill Ring Muscle-Up Progressions and Technique Workout Of the Day String Cheese (AMRAP – Rounds and Reps) 15min AMRAP 30 Double Unders 3 Muscle-Ups 12 Cal Row L2: 15min AMRAP 20 Double Unders 3 Toe Nail Spot Muscle-Ups or Banded Transition Muscle-Ups 12 Cal Row L1: 15min AMRAP 60 Singles 6 […]

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Competitor Monday 09.25.17

CrossFit Sanitas – Competitor Warm-up 3 Rounds 3min AMRAP/1min Rest 30/25 Ski Erg + Max Double Unders in the remaining time Weightlifting Power Clean (Work up to a Heavy 3Rep *not TnG) Workout Of the Day 2017 Monster Mash Event #3 (Time) For Time 30 Cal Row 15 Burpees to Plate 30 Thrusters at 95/65 […]

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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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