Strength Wednesday

CrossFit Sanitas – Strength Weightlifting Full Snatch + Low Hang + Hang Snatch (Work up to a Heavy for the Day) Full Snatch + Low Hang + Hang Snatch (2x 1 Complex at 90% of Heavy for the Day) Strength 4011 Tempo Back Squat (Work up to a 3RM ) 4011 Tempo Back Squat (Max […]

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Strength Monday

CrossFit Sanitas – Strength   Weightlifting Snatch (60% 2×3, 70% x 3, 80% x 2, 85% x1, 88%x1) Strength Back Squat (3×5 at 90% of best 5RM ) Strength WOD Metcon (No Measure) EMOM x 16min 1) 20m Heavy Sled Sprint 2) 5 DBalls over Shoulder 3) 6 Single Arm OH Reverse Lunge (each side) […]

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Strength Monday

CrossFit Sanitas – Strength Weightlifting Snatch (Take 15min to Find a 2RM ) Snatch (2×2 at 90% of 2RM ) Strength Back Squat (Take 12-15min to Find a Heavy 5Rep) Back Squat (Max Reps at 85% *No limit on Max Reps) Conditioning Metcon (AMRAP – Rounds and Reps) 7min AMRAP 7min AMRAP 7 Pulls on […]

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Strength Friday

CrossFit Sanitas – Strength Warm-up A) 0:00-10:00 10min AMRAP 10 PVC Pass-Overs 10 Overhead Squats 10 Knee Hug + Lunge and Twist 6-8 Strict Pull-Ups or 10 Ring Rows B) 10:00-15:00 2 Rounds Empty Barbell Cycling 5 Hang Snatch High Pulls 5 Hang Snatch Muscle-Snatch 5 Snatch Balance to 4” Drop 5 Hang Power Snatch […]

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Strength Wednesday

CrossFit Sanitas – Strength Strength Back Squat (Take 15min to Work up to 90% of 1RM) Bench Press (Take 15min to Work up to 90% of 1RM ) Deadlift (Take 15min to Work up to 90% of 1RM ) Accessory Dwight’s Core and Arm Smash

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Strength Friday

CrossFit Sanitas – Strength Strength Back Squat (4×3 at Heavier than last week 85%+) “2 Deficit Deadlift (2×1 *Heavy for the Day) Banded Sumo Deadlift (2×1 *Heavy for the Day) Strength WOD *Grab Something Heavy and Carry it or Flip it! Be that your friend… yes buddy carries, a Sandbag, a Yoke, Double KB Front […]

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Strength Monday

CrossFit Sanitas – Strength   Technique Primer Tall Cleans (4 Sets of 4 *Light and quick) Weightlifting 3 Power Clean + 3 Front Squat + 3 Push Jerks (EMOM x 9min) 3+3+3 *Must finish 3rd power clean and then go into front squat Strength Back Squat (4×5 Back Squat at 80%) Shoulder Press (4×8 *Heavier […]

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Strength Monday *Summertime Swole Week 2

CrossFit Sanitas – Strength Weightlifting Gut Check (Weight) 10 Rounds *you choose the weight 🙂 :60sec on/:30sec Rest 5 Power Cleans + 5 Front Squats + 15 Abmat Situps Strength Bulgarian Split Squat (4×8 (each side)) Shoulder Press (4×10) Conditioning Metcon (AMRAP – Rounds) EMOM x 12min 1) 20m Sled Sprint *heavier 2) 5 High […]

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Strength Wednesday

CrossFit Sanitas – WOD Strength Front Squat (4×4 at 75% ) Bench Press (4×8 at 65%) Strength SuperSet Incline Bench Press (3×12 at 60%) Pendlay Row (3×12 at 60%) Strength WOD Metcon (Time) 21-15-9 Deadlifts at 225/155 Bar Facing Burpees Accessory 3 Sets 10 Strict TTB 10 Weighted Hip Extensions

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Strength Monday

CrossFit Sanitas – Strength Warm-up Core and Back Prep Weightlifting Squat Clean Thruster (EMOM x 8min (3 Reps *same weight across)) Clean Pull (4×4 at 85-100% of Max) Strength Box Squat (high) (EMOM x 8min (2 Reps at 82% of 1RM)) Strength WOD Bad Karma (Time) 50-40-30-20-10 reps of Barbell Curls (45/35 lb) 10-20-30-40-50 reps […]

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