Comp WOD Wednesday

CrossFit Sanitas – Competitor Warm-up 2 Rounds Through 50 Double Unders 30m Crawling Lunges 10m X-Band Walk R/L 10m Monster Walk F/B 5 High Box Jumps *Increasing heigh on each jump if possible Then… Barbell Cycling Warmup Spend 5-8min with Bar getting warmed up for snatches 2 Rounds through of 5 reps each High Pull […]

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CompTrain Monday *Main WOD is optional today

CrossFit Sanitas – Competitor Warm-up Warm-up 2min Run/Row/Bike then… 10-12min AMRAP 1min Deadbug Drills 10 BB Single Leg RDLs 10 BB Power Cleans 10 BB Back Squats 10 BB Goodmornings 5 BB Jumping Back Squats 2x10m Speed X-Band Shuffle R/L Weightlifting 1 Power Clean + 5 Push Press (Work up to a Heavy for the […]

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CompWOD Saturday

CrossFit Sanitas – Competitor Warm-up A) 1 Mile Group Run Warmup (Let’s get some sun) B) CrossOver Symmetry Activation Series C) 2 Rounds for Quality Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats […]

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CompTrain Monday *Only do this Workout today

CrossFit Sanitas – Competitor Warm-up 2-3 Rounds for Quality 50 Double Unders 10 Banded Hip Thrusters 30sec Palof Press Hold Right/Left 8 Single Arm DB Strict Press 10 Box Jumps at 30/24 Weightlifting Do 5 working sets up to a max of 1 Power Clean + 5 Push Press Then Snatch Pull 5 sets x […]

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CompTrain Friday

CrossFit Sanitas – Competitor Weightlifting A) Push Jerk + Split Jerk (5 Sets of 1+1 *Increase Load Across) 1+1 B) Strength Back Squat 1×10 60% 1×10 65% 1×8 70% 1×8 75% Front Squat 1×5 60% 1×5 65% 1×5 70% 1×5 70% Back Squat (Record 1×8 at 75% (Should feel fast and light)) Front Squat (Record […]

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CompWOD Wednesday

CrossFit Sanitas – Competitor Weightlifting Clean & Jerk A) Find your daily max in Clean & Jerk (squat clean + split jerk). B) Then 5 Rounds of Minute 1: One rep at 80%. Minute 2: One rep at 85%. Minute 3: One rep at 90%. C) Do three rounds of three TNG power cleans + […]

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CompTrain Tuesday

CrossFit Sanitas – Competitor Assault Bike Hell (Time) 50-40-30-20-10 Assault Bike Calories Equal Work: Rest

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CompTrain Monday

CrossFit Sanitas – Competitor Warm-up 2 Rounds before Squats *These Squats should be done just prior to WOD 1min Deadbug Drills 10m X-Band Walk R/L 10m Monster Walk F/B 10 Articulated Back Extensions 5 High Box Jumps 10 Pumpkin Squats Strength Back Squats as 1×8 65% 1×8 70% 1×6 80% 1×6 85% Back Squat (Record […]

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CompWOD Saturday

CrossFit Sanitas – Competitor Warm-up 15min 50 Double Unders 8 Snatch Grip Push Press 10 Overhead Squats 6 Snatch Balance 10 GHD Situps 10 Hip Extensions Weightlifting Snatch Balance (Take 10min to Find a Heavy Snatch Balance) Hang Snatch Cycling #1 (Weight) EMOM x 15min 1) 1 Hang Squat Snatch 2) 2 Hang Squat Snatch […]

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Competitor Friday

CrossFit Sanitas – Competitor Strength Hit these sets with as much rest as needed *the 1×8 at 80% should be rough…. if you are doing this around the Main WOD take out the Deadlifts and hit this before the main WOD. Only do deadlifts if you are able to hit these two as completely separate […]

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