Strength Monday

CrossFit Sanitas – Strength Weightlifting Snatch Balance (EMOM x 10min (1 Rep *increase load)) 2 Squat Snatch + 2 Overhead Squats (Every 2min for 10min (increase load)) Strength Back Squat (Record 2 at 85%) Every 3min for 15min 4 Reps at 70% 2 Reps at 80% 8 Reps at 70% 4 Reps at 80% 2 […]

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Strength

CrossFit Sanitas – Strength Strength Push Press (6 Sets of 6 Reps at 60%) Gymnastics Strength Metcon (No Measure) EOMOM x 10min Even: :30sec Max Effort False Grip Muscle-Up Transitions (standing or kneeling) Odd: :40sec Handstand Walk to Wall from 5ft away + 10sec Hold (idealy 3 sets) Strength WOD Metcon (Calories) 2 Sets of […]

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Strength Friday

CrossFit Sanitas – Strength   Weightlifting Clean (Every 2 minutes for 20 minute (1.1.1) at 75%) Rest 10sec between each rep Gymnastics Strength Metcon (No Measure) EOMOM x 10min Even: 4 x Handstand Push-Up Eccentrics *5sec lower Odd: Max Chin-Up Hold above Bar Strength WOD Metcon (AMRAP – Rounds and Reps) 15min AMRAP 15 Toes […]

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Strength Thursday

CrossFit Sanitas – Strength Weightlifting Snatch Grip Deadlift + Hang Power Snatch + Overhead Squats (Every 90sec for 9min (1+1+2)/70%) Strength Back Squat (Every 2min for 16min (8 Reps) ) Sets 1-4 at 50% Sets 5-8 at 55% Strength WOD Metcon (AMRAP – Rounds and Reps) 15min AMRAP 3 Squat Cleans at 225/155 8 Strict […]

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Strength Wednesday

CrossFit Sanitas – Strength Weightlifting Snatch Grip Deadlift + Hang Power Snatch + Overhead Squats (Every 90sec for 9min (6 Sets) (1+1+2/70%)) *as written means 1 SN Dead + 1 PS + 2 OHS Strength Back Squat (Record Last 4 Sets of 8 at 55%) 8 Reps Every 2min for 16min (8 Sets) Sets 1-4 […]

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Strength Class Weekly Preview

Monday Barbell Strength Work Z-Press Every 90sec for 12min (8 sets) 8 Reps at 50% of 1RM Strict Press Gymnastics Strength Work EOMOM x 10min Even: 4-6 Ring Rows at 40X2 Tempo (*4 Count down, 0 at bottom, explode to top, 2 count pause at chest) Odd: 30sec Nose to Wall Handstand Hold Strength Metcon: […]

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Strength Monday

CrossFit Sanitas – Strength Weightlifting Clean and Jerk (5 Sets of 3 at 80% as Every 2min for 10min) Strength Front Squat (Take 10min to work up to 91% of 1RM ) Back Squat (Max Effort at 85% of Front Squat for Day) Conditioning Metcon (Time) For Time 27-21-15-9 Row for Cals Push Jerk at […]

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Strength Wednesday

CrossFit Sanitas – Strength Barbell Cycling Power Snatch (Every 90sec For 9min (5 tng at 65%)) Power Clean and Jerk (Every 90sec For 9min (5 tng at 65%)) Strength Box Squat (EMOM x 8min (2 Reps At 70%)) Conditioning Metcon (AMRAP – Rounds and Reps) 6min AMRAP 8 KBS at 72/53 8 Burpees *goal is […]

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Strength Monday

CrossFit Sanitas – WOD Strength As Every 3min for 18min Front Squat (3/80%, 2/85%, 1/90% 3/85%, 2/90%, 1/95%) Weightlifting There will be a 6 min Rest between snatch and clean and jerk Snatch (EMOM x 12min *1 Rep starting at 60%) Clean and Jerk (E2MOM x 12min (2 Reps starting at 60-65%)) Strength Accessory Accessory […]

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Strength Wednesday

CrossFit Sanitas – Strength Strength Front Squat (3 Sets of 2 Reps at 90% ) As Every 2:30 for 7:30 Weightlifting Snatch (3 Sets of 2/75-80%, 6×1 at 80%+) Every 90sec for 3 Sets 2 Squat Snatch at 75-80% EMOM x 6min 1 Squat Snatch at 80% + *go by feel and add weight Strength […]

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