Competitor Wednesday

CrossFit Sanitas – Competitor

Warm-up

3 Rounds

1min Machine

8 Inchworm Push-Ups

10 Dead-Bugs

40m KB Front Rack + OH Carry *Front Rack with Heavy + OH with Light KB (switch sides at 20m)

10 Goblet Squats with Heavy KB

Strength

Front Squat (Take 10min to Find a Quick Heavy for the Day)

Weightlifting

Snatch (Take 15min to Work up to a Heavy Single)

Strength

Push Press (3×5 at 75-80%)

Gymnastics

Metcon (4 Rounds for reps)

4 Unbroken Sets of

3-5 Unbroken Bar Muscle-Ups

5-7 Toes to Bar

Max Unbroken Strict Pull-Ups

R: 3min between sets

*Record Total Reps for Each Round

Conditioning

Metcon (Time)

Team WOD

21-15-9

Partner Deadlifts at 380#

Synchro Burpees over the Bar

Synchro Wall Balls at 30#/20#

*Ideally Male/Female Teams

*Load bar as 4 Plates + 25# on male side and 2 Plates + 25# + 15# on female side

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