Comp WOD Saturday

CrossFit Sanitas – Competitor Warm-up EMOM x 15min 1) 15/12 Cal Row 2) 5-8 High Box Jumps 3) 10-15 GHD Situps 4) 8-12 Strict C2B Pull-Ups 5) 8-12 Strict Dips Workout Of the Day A: Metcon (Time) Tuff Love Event 3 Test For Time: Long Shuttle Sprint (both partners run together) 15 Synchro Sandbag Squat […]

Read More


Comp Train Monday

CrossFit Sanitas – Competitor 90minute CompTrain This is for the 90 Minute Group *Open Prep and Masters Group 1. Hang Snatch – from mid-thigh 60%/3 65%/3 (70%/3)3 2. Snatch Pull (105%/3)4 3. Work into the Main Class *You will be working up to a new 1RM Back Squat 4. Main WOD 5. EMOM x 8min […]

Read More


CompTrain Thursday

CrossFit Sanitas – Competitor Conditioning “Optional Aerobic Conditioning Work” Metcon (AMRAP – Rounds and Reps) 40min AMRAP 40 Cal Row 40 Cal Assault Bike 400m Run

Read More


CompTrain Monday 11-7-16

CrossFit Sanitas – Competitor Warm-up 2 Rounds for Quality 10m X-Band Walk Right/Left/Forward/Back 8 Inchworm Pushups 30sec Nose to Wall HS Hold Crossover A-T-Y-T Crossover Pushup+ Strength Back Squat (5 at 65%, 5 at 70%, 5 at 75%, 5 at 80%) Front Squat (4×5 at 65-70% ) Bench Press (3 sets x 2 reps @ […]

Read More


CompTrain Friday

CrossFit Sanitas – Competitor Warm-up 3min Bike A) Crossover Symmetry Plyometric Protocol B) Barbell Cycling Work 2 Rounds 5 Snatch Grip RDLs 5 Snatch High Pull 5 Muscle-Snatch 5 Snatch Grip Push Press 5 Snatch Balance 5 Overhead Squats Weightlifting Meant to be done before the main wod 1 Halting Snatch + 2 Hang Snatch […]

Read More


CompTrain Monday

CrossFit Sanitas – Competitor Warm-up 1000m Row then… Crossover Symmetry Plyometric protocol Barbell Warmup x2 5 Muscle Snatch 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Balance 5 Power Snatch 5 Full Snatch Weightlifting Snatch (Floor + Knee + TnG) (*Record Heavy (increase from 2 weeks ago)) 1 From Floor + 1 From […]

Read More


CompTrain Sunday

CrossFit Sanitas – Competitor Warm-up Intensive Shoulder Mobility Work *Banded Lat Retraction Drill *Weighted Prone PVC Passovers *5 Cuban Rotations *Prone Behind the Neck Press Out *Single Arm Banded Overhead Squats on Crossover Symmetry Then… Empty Barbell 2 Rounds 5 Snatch Grip Push Press 5 Snatch Drops 5 Overhead Squats 5 Sots Press Weightlifting Drop […]

Read More


CompTrain Friday

CrossFit Sanitas – Competitor Weightlifting Snatch (Take 15min to Find a 3RM ) Strength Back Squats 1*4 75% 1*4 80% 1*4 80% 1*4 80% Front Squats 1*5 60% 1*5 65% 1*5 70% 1*5 70% Back Squat (Record 3×4 at 80% ) Front Squat (2×5 at 70%) Accessory 3 Rounds for Quality 12 Weighted Back Extensions […]

Read More


Comp Train Tuesday

CrossFit Sanitas – Competitor Weightlifting Clean Pull (Clean Pull 3 sets x 5 reps @ 110% If 110% of your ) Strength Bench Press (3×3 at Same weight or increase 5-10# ) Gymnastics Metcon (AMRAP – Reps) EMOM x 5min 5-10 Strict HSPU R: 5min EMOM x 5min 3-6 Defitcit Parrallette HSPU R: 5min 2min […]

Read More