Comp WOD Saturday

CrossFit Sanitas – Competitor

Warm-up

3 Rounds for Quality

200m Run

8 SA DB Glute Bridge Bench Press (each side)

10 DB Curl to Press

6-8 Strict Pull-Ups + 8 Kip Swings

8 BB RDLs

8 BB OHS

Skill

Tire Flips

Competitor

Turkey Challenge Bar Complex (Time)

For time:

10 deadlifts

9 cleans

8 snatches

27 Toes to bar (Pro – 10/9/8 PU, C2B, BMU)

Open/40+/17-18 – 95/65 lb., Pro – 155/105 lb.

And then,

8 deadlifts

7 cleans

6 snatches

21 Pull ups (Pro – 8/7/6 PU, C2B, BMU)

Open/40+/17-18 – 115/75 lb., Pro – 185 lb.

And then,

6 deadlifts

5 cleans

4 snatches

15 Chest to bar (Pro – 6/5/4 PU, C2B, BMU)

Open/40+/17-18 – 135/95 lb., Pro – 205 lb.

***Open/40+/17-18 only***

And then,

4 deadlifts

3 cleans

2 snatches

9 Bar muscle ups

155/95 lb.

12-minute cap

Comp Team WOD

Turkey Challenge Team Bar Complex (Time)

MF 1 complete the following in synchro, then tag MF2 to complete:

10 Deadlifts

9 Cleans

8 Snatches

(Open – 95/65 lb., Pro – 135/95 lb.)

Then,

Open – 54 Sync Toes to bar

Pro – 54 Sync Pull ups

MF 1 complete the following in synchro, then tag MF2 to complete:

8 Deadlifts

7 Cleans

6 Snatches

(Open – 115/75 lb., Pro – 155/105 lb.)

Then,

Open – 42 Sync Pull ups

Pro – 42 Sync Chest to bar

MF 1 complete the follow in synchro, then tag MF2 to complete:

6 Deadlifts

5 Cleans

4 Snatches

(Open – 135/85 lb., Pro – 185/125 lb.)

Then,

Open – 30 Sync Chest to bar

Pro – 30 Sync Bar muscle up

15 minute cap

Strength

Bench Press (Take 10min to Find a quick heavy and then… )

Bench Press (Max Reps at 185/125 (Pro), 155/105 (open))

Team Pro: Pro weights: 95 lb, 115 lb, 135 lb., 155 lb.

Team Open: Open weights: 75 lb., 95 lb., 115 lb., 135 lb.

Accessory

3 Sets

:30sec Tuck L-Sit

:30sec Max GHD Sit-Ups

10-12 Supine Grip Bent Rows

10-12 DB Lateral Shoulder Raises

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