Tuesday

CrossFit Sanitas – WOD Workout Of the Day Metcon (5 Rounds for reps) 3min AMRAP 10 Thrusters at 75#/55# 10 Bar Facing Burpees 2min Rest 3min AMRAP Row for Cals 2min Rest 3min AMRAP 10 Thrusters at 75#/55# 10 Bar Facing Burpees 2min Rest 3min AMRAP Row for Cals 2min Rest 3min AMRAP 10 Thrusters […]

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Monday

CrossFit Sanitas – WOD Strength Sumo Deadlift (very 2min for 12min 6 Reps *at 60-65%) Workout Of the Day Metcon (Time) 5 Rounds for Time 10 Sumo Deadlift High Pull at 95#/65# 30 Double Unders 10 Front Rack Reverse Lunges at 95#/65# 30 Double Unders

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Sunday

CrossFit Sanitas – WOD Strength Bench Press (Record 3 Reps at 85%) E3MOM 5 Reps at 75% 3 Reps at 80% 7 Reps at 70% 5 Reps at 80% 3 Reps at 85% Workout Of the Day Metcon (AMRAP – Rounds and Reps) 12min AMRAP 1 Rope Climb 6 Strict Pull-Ups 30sec Handstand Hold 6 […]

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Saturday 12-15-18

CrossFit Sanitas – WOD Skill Metcon (AMRAP – Reps) EMOM x 10min 10 Toes to Bar *once you fail 10 toes to bar, drop to 9 toes to bar, once you fail 9 toes to bar, go to 8 toes to bar and so on for 10min Workout Of the Day Metcon (AMRAP – Reps) […]

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Friday

CrossFit Sanitas – WOD Workout Of the Day Metcon (Time) For Time: 50/40 Cal Row 50 Wall Balls R: 4min 40/32 Cal Row 40 Wall Balls R: 3min 30/25 Cal Row 30 Wall Balls R: 2min 20/16 Cal Row 20 Wall Balls R: 1min 10/8 Cal Row 10 Wall Balls

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Thursday

CrossFit Sanitas – WOD Weightlifting Power Snatch (Take 12min to Find a Heavy 3RM TnG Power Snatch) Workout Of the Day Metcon (Time) Every 4min for 16min 100m Shuttle Run 15 Double DB Muscle Snatch at 35#/25#

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Wednesday

CrossFit Sanitas – WOD Strength Paused Back Squat (5sec) (1 Rep Every 90sec for 15min (5sec in the Hole)) Workout Of the Day Metcon (AMRAP – Rounds and Reps) 10min AMRAP 35 Double Unders 10 Double KB Front Squats at 53#/35# 10 Box Jump Overs at 24/20

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Main WOD Tuesday

CrossFit Sanitas – WOD Strength Push Press (Every 2min for 10min: 5 Reps at 75-80%) Strict Pull-Up x 5-7 Reps *between rounds *weighted if you can get rep range easy Workout Of the Day Metcon (AMRAP – Reps) EMOM x 15min (5 Sets) 1) 45sec DB Bench Press at 50#/35# 2) 45sec Ring Rows *body […]

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Monday

CrossFit Sanitas – WOD Skill Clean and Jerk Workout Of the Day Metcon (3 Rounds for reps) 8min AMRAP 1000m Run Buy-In then AMRAP of 9 Hang Power Cleans at 115#/75# 6 Bar Facing Burpees 4min Rest 6min AMRAP Max Clean and Jerks at 185#/125# 4min Rest 8min AMRAP 1000m Run Buy-In then AMRAP of […]

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Sunday Funday!!

CrossFit Sanitas – WOD Workout Of the Day Metcon (Time) 3 Rounds For Time: 1-2-3-4 Deadlift at 315#/205# Back Squat at 225#/155# 1-1-1-1 Rope Climb *you perform 1 of each movement, then 2-2-1, then 3-3-1, then 4-4-1, and perform in that order for 3 rounds

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