Comp Tuesday

CrossFit Sanitas – Competitor

Stamina Conditioning

Metcon (Distance)

Curve Runner Intervals*Record Total Distance

7 Rounds as

30sec Mod

30sec Easy

30sec Rest

These intervals change each round (1/15sec, 2/30sec, 3/45sec, 4/60sec, 5/45sec, 6/ 30sec, 7/15sec *Each one is FAST)

30sec easy

30sec mod

These intervals change each round (1/45sec, 2/90sec, 3/2:15, 4/3min, 5/2:15, 6/ 90sec) *Each one is a Rest”

Barbell Conditioning

Metcon (AMRAP – Reps)

Barbell Cycling Work

EMOM x 10min

1) 4 Power Cleans at 225/155

2) 6 Overhead Squats at 225/155

3) Rest

4) 3 Power Cleans at 225/155

5) 5 Overhead Squats 225/155

6) 3 Power Cleans at 225/155

7) 5 Overhead Squats at 225/155

8) Rest

9) 5 Power Cleans at 225/155

10) Max Overhead Squats at 225/155

L2: 205/145

L1: 185/125

Accessory

3 Rounds for Quality

20m Suitcase Carry (Right/Left) *AHAP while maintain upright posture

40m D-Ball Bear Hug and Carry at 100#/80#

20m OH Yoke Carry or Banded Barbell OH Carry

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