Strength Friday

CrossFit Sanitas – WOD Strength Deadlift (Take 10min to Work up to a 6RM at 8RPE) Deadlift (Take 90% of 6RM and perform 3×6 Reps) Front Squat (3 Sets of 8 Reps at 60-65% ) Strength Accessory Banded Hamstring Curls (15 Reps x 3 Sets ) Barbell Hip Thrust off Bench (15 Reps x 3 […]

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Strength Wednesday

CrossFit Sanitas – Strength Strength Spoto Press (Take 10min to work up to an 8RM) https://www.youtube.com/watch?v=GlVDInbYauI Spoto Press (Drop 10% and perform 3 Sets of 8 Reps) https://www.youtube.com/watch?v=GlVDInbYauI Strength WOD Metcon (AMRAP – Rounds and Reps) 12min AMRAP 4 Axel Bar Clean and Press at 135#/95# 6/4 Strict Dips 21×1 Tempo 8/6 Wide Grip Strict […]

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Strength Monday *New Cycle

CrossFit Sanitas – Strength Warm-up 3 Rounds for Quality 0:00-10:00 25ft Crawling Lunge 25ft Quadruped Crawl *slow and deliberate 30sec Dead-Bug *Slow and deliberate 20sec/leg Single Leg Glute Bridge Hold 20sec Reverse Plank Bridge Strength 15:00-30:00 A: Back Squat (Work up to an 8RM at 8RPE) Back Squat (Drop 10% and perform 3 Sets of […]

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Strength Friday

CrossFit Sanitas – Strength Strength Bench Press (6 Sets of 2 Reps at 85%) Weighted Pull-ups (2-3 Reps between sets of bench ) Workout Of the Day Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 […]

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Strength Friday

CrossFit Sanitas – Strength Weightlifting Power Clean + Push Jerk (Every 90sec for 6 Sets (3 Reps at 65-70% of 1RM)) Strength Box Squat (EMOM x 10min (3 Reps at 60%)) Strength WOD Double Dumbbell DT (Time) 10 Rounds of 12 Dumbbell Deadlifts at 35#/25# 9 Dumbbell Hang Power Cleans at 35#/25# 6 Dumbbell Shoulder […]

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Strength Friday

CrossFit Sanitas – Strength Weightlifting Hang Clean off Blocks at Knee (4/60%, 4/65%, 4/70%, 3/75% x 3 Sets) B: Clean Pull (5/80%, 5/85%, 5/90% x 2 Sets ) Strength C1: Back Squat (Take 12min to Find a 3RM ) C2: Single Arm DB Push Press (While working up to 3RM hit 3 Heavy sets of […]

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Strength Wednesday

CrossFit Sanitas – Strength Weightlifting Muscle Snatch (Every 2min for 10min (3 Reps up to a Max)) Split Jerk (Every 90sec for 6 Sets (2 Reps at 75-80% of 1RM)) Strength Bench Press (Take 12min to Find a 3RM ) Bench Press (2 Sets of 3 Reps at 90% of 3RM ) Strength WOD Metcon […]

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Strength Wednesday

CrossFit Sanitas – Strength Weightlifting Push Jerk + 2 Split Jerks (Take 12min to Find a Heavy of Complex for Day) Push Press (3 Sets of 5 Reps at 75% ) Pause Squat Clean (5 Sets of (1.1.1) Pause 5-10sec between reps) Pause at just above knee for 1sec then explode through hipsstart at 60% […]

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Strength Monday Day 1 Week 2 of Cycke

CrossFit Sanitas – Strength Weightlifting Mid-Thigh Block Snatch (4/60, 4/65%, 4/70%, 3/75% , 2/80% x 2 Sets ) E2MOM x 12min 2” Pause Snatch Pull (3sec) (3 Sets of 3 Reps at at 90% of Snatch) Pause 2” off floor for 3sec Strength Banded Anderson Front Squat (E90sec for 8 Sets (3 Reps) *light weight […]

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Strength Friday

CrossFit Sanitas – Strength Weightlifting Mid-Thigh Hang Clean off Blocks (4/60%, 4/65%, 4/70%, 3/75% x 3 Sets ) As E2MOM x 12min Strength Paused 1 and 1/4 Front Squat (Take 10min to Find a Max ) Pause for 2 Count in hole then come up just above parallel, and back down and bounce out of […]

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