Comp Wednesday

CrossFit Sanitas – Competitor

Warm-up

3 Sets for Quality

1min Cardio (Run/Row/Bike/Ski)

20 Mountain Climber Lunges

8 Single Arm Ring Rows

5 Seated Box Jump (High Box)

10 Overhead Squats (empty barbell)

Weightlifting

Pause Snatch + Overhead Squat + Full Snatch (Take 15min to Work up to a Heavy for the Day)

Pause Snatch at 1-2” below knee cap, Then Overhead Squat, then Full Snatch

Snatch Pull (3×5 at 85-90% of 1RM Snatch)

Strength

Front Squat (5-3-2-5-3-2 )

Strength Front Squat Waves

Start 5 at 70% and then increase weight on 3 and 2 based on feel, then next wave start heavier. So second 5-3-2 is heavier than first

Comp WOD

Metcon (Time)

1000m Row Buy-In

then…

5-4-3-2-1

Squat Cleans at 225/155

Rope Climbs

*20m Sled Push between each segment *so after each set of squat cleans and after each set of rope climbs

Then…

18 Muscle-Up Cash-Out

Upper Body Accessory

3 Sets of

8 Cuban Press

8-12 DB Lateral Shoulder Raise

8-12 DB Front Shoulder Raise

10-15 DB Hammer Curls

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