Strength Wednesday: Week 2: Day 2 (Simple, But Deadly)

CrossFit Sanitas – Strength Weightlifting Snatch Pull + Low Hang Snatch + TnG Snatch (Take 12min to Find a Heavy for Day) 2 Power Snatch + 4 OHS (EMOM x 6min (increase weight from last week)) Strength Front Squat (3×3 at 82-84%) Bench Press (5×5 at 72-74%) Strength Accessory 2 Sets of 10-12 Incline DB […]

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Strength Monday

CrossFit Sanitas – Strength Weightlifting Hang Clean + TnG Squat Clean + Jerk (Every 2min for 16min Complete Complex ) Strength Bottoms up Front Squat (Every 2min for 10min (3 Reps Heavy)) Clean Deadlift (Every 2min for 10min (3 Reps up to 3RM)) Dynamic Start Position and leverage with chest up, don’t let but rise […]

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Strength Wednesday

CrossFit Sanitas – Strength Strength 42X2 Tempo Back Squats (Every 90sec for 15min (2 reps) ) 4 Count Eccentric: 2 Count Pause, Explosive Concentric: 2 Sec Breathing pattern Bench Press (3×5 *Heavy (Challenging on each set)) Strength WOD Diane and J.T. (Time) 3 Rounds for Time 21 Deadlifts at 225/155 15 Handstand Pushups 12 Dips […]

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Strength Monday

CrossFit Sanitas – Strength Strength Tempo Front Squat 23X1 (4×3 *Start at 60-65% and increase load ) 2 Count Eccentric + 3 Count Pause + Explosive Concentric + 1 Count Breath at top Strength WOD The Big Clean Complex (6 Rounds for weight) Every 4min For 24min High Hang Clean + Hang Clean + Full […]

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Strength Friday

CrossFit Sanitas – Strength Strength Front Squat (Work up to 1rm) Deadlift (Work up to 1RM) Workout Of the Day CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225# / […]

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Strength Monday

CrossFit Sanitas – Strength Weightlifting Snatch (Work up to a Heavy for the Day) Snatch (EMOM until Failure at 90% of Heavy) Strength Paused Back Squat (2sec) (4×4 *75-80% go heavy) Strength WOD Metcon (Time) 5 Rounds for Time 3 Man Makers at 50#/35# 8 KBS at 70#/53# 11 Banded Strict C2B with (Purple/Blue Band) […]

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Strength Monday

CrossFit Sanitas – Strength Weightlifting A: Hang Snatch + TnG Snatch (Take 12min to Find a Heavy for Day) B: Snatch Pull (3×3 at 100-110% of 1RM Snatch) Strength Back Squat (3×8 at 70% + 5-10# from last week) Strength WOD Metcon (Time) 4 Rounds for Time 12 Push Press at 95/65# 12 Kettlebell Swings […]

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Strength Friday

CrossFit Sanitas – Strength Plyometrics Warm-up Plyometric Primers Metcon (No Measure) EOMOM x 10min Even: 5 High Box Jumps from Seated Position (12” Box) Odd: 10 Split Squat Jumps + 10 Ice Skater Jumps Strength Box Squat (4×3 at 80% + 5-10# from last week) Deadlift (5×7 at 70% ) Strength WOD Metcon (Time) 30 […]

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Strength Wednesday

CrossFit Sanitas – Strength Weightlifting 1 Power Clean + 5 Push Press (Take 10min to Find a Heavy for Day) Power Clean + Squat Clean (Take 12min to Find a Heavy for Day ) Can Drop between reps Strength Front Squat (4×3 at 80% ) Bench Press (4×3 at 80% ) Strength WOD Metcon (AMRAP […]

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Strength Monday

CrossFit Sanitas – Strength Weightlifting A: 1 Pause Snatch + 1 Hang Snatch + 2 OHS (Take 15min to Find a Heavy for Day) 1 Pause Snatch + 1 Low Hang Snatch + 2 Overhead Squats, up to daily max. 2 second pause below the knee on the Pause Snatch B: Snatch Pull (4×3 at […]

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