CrossFit Sanitas Weekly Preview (11/27/17-12/3/17)

The Weekly Outlook

This week we will be introducing some tempo strength work along with some single arm/single leg focused stability work. On Tuesday we have the Member of the Month Workout… “Tyler” and on Friday we will be doing a “Hero” Workout that will be quite lengthy. Expect the normal weekend routine of some short burst interval style work on Saturday followed up by strict strength body building components on Sunday.


Today we are focused on single leg and single arm strength tempo work. The conditioning portion is a good 3:1 Work to Rest Ratio with an emphasis on a little Push/Pull action.

Tuesday: Member of the Month!

5 Rounds for Time
5 Squat Snatch at 135/95
15 Toes to Bar
5 Thrusters at 135/95
5 Bar Muscle-Ups


Positional Work on the Clean today! We are also adding into the mix some intervals of KBS, Shuttle Runs, and Box Jumps.


Push/Pull Upper Body Strength work with some Single Arm DB Bench Press and Tempo Pull-Up Work! Conditioning today is 1:1 Work to Rest ratio. Time to practice those pesky double-unders.

Friday: Hero WOD

Today is a chipper with Deadlifts, Thrusters, and Running


Power Cleans and Wall Balls in a Fun Partner Workout!


Body Building Upper Body Strength work, which will be a nice change of pace from a lot of leg work over the course of Friday and Saturday.

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