CompTrain Tuesday

CrossFit Sanitas – Competitor Comp WOD If you Snatched Monday do the Endurance Workout today and the gymnastics metcon *If you didn’t have time to snatch monday then hit the main workout today Metcon (Time) 5 Rounds for Time 20 GHD Situps 20m HS Walk 2 Rope Climbs

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CompTrain Monday

CrossFit Sanitas – Competitor Weightlifting As a Completely Separate Session *Note if strength is your limiter do not do main WOD and this today, if conditioning is your limiter do the workout and only do extra weightlifting if you have the time *For Snatch and Clean and Jerk only take 4 Heavy attempts and don’t […]

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CompTrain Monday

CrossFit Sanitas – Competitor Weightlifting This is meant to be done as a separate session..however if you can’t definitley do this before the Main Workout and give yourself enough rest time between… do accessory after WOD if you do this as one long workout A) Jerk Complex (Take 12min to Find a 1RM for the […]

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CompTrain Saturday

CrossFit Sanitas – Competitor Warm-up 5-10min Athlete Choice then at 11:40 EMOM x 12min 1) HS Walk Practice 2) L-Sit to Shoulder Stand Practice 3) 4-6 Single Arm OHS on each Arm 4) Pike To Pistol Practice Weightlifting Hang Snatch (Take 12min for a “Heavy” 3 Rep ) Hang Snatch (Then 3×2 of Hang Squat […]

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CompTrain Friday

CrossFit Sanitas – Competitor Conditioning Metcon (AMRAP – Rounds and Reps) 20min AMRAP 300m Row 40m Heavy Sled Drag Farmers Carry on Rubber (Sled with 3 plates) Farmers Carry with Red KBS 4 Tire Flips (AHAP) Sledge Hammer x10 each side

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CompTrain Tuesday

CrossFit Sanitas – Competitor Gymnastics Metcon (3 Rounds for reps) 3 Rounds for Max Reps Unbroken Behind the Neck Strict Pull-Ups R: 30sec Unbroken Behind the Neck Strict Pull-Ups R: 90sec Core Conditioning Metcon (Time) Midline Smash 50 GHDSU 50 Hip Extensions 40m Zurchur Carry with Sandbag at 110#/75# 35 GHDSU 35 Hip Extensions 40m […]

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CompTrain Monday

CrossFit Sanitas – Competitor Warm-up Catalyst Warmup Weightlifting Take 10min to hit 4 sets of complex cluster A) Snatch High Pull + Hang Power Snatch + Snatch Balance (4×1.1 at 60-70% ) B) Every 2min for 12min Full Snatch Cluster 1.1.1 *cluster indicates 10sec between reps C) Front Squat + Jerk (5x 1.1 at 85% […]

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Comp WOD Saturday

CrossFit Sanitas – Competitor Warm-up The Michael Butt’s Special Warmup Weightlifting Snatch Complex (Take 15min to Find a Heavy) Power Snatch + Hang Squat Snatch + OHS Snatch Grip Deadlift (4×3 (AHAP while maintaining tension )) Workout Of the Day Metcon (3 Rounds for time) 0:00-10:00 5 Rounds for Time *should take no more than […]

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Comp WOD Wednesday

CrossFit Sanitas – Competitor Warm-up 15min Athlete Choice Weightlifting Squat Clean (Take 15min to Find a 3RM ) Metcon (Weight) EMOM x 6min 2 Reps at 90% of 3RM Strength Back Squat (4×4 at 80% of 1RM ) Comp WOD Metcon (AMRAP – Reps) EMOM x10min 3 Power Snatch at 155/105 Max HSPU in Remaining […]

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