The Weekly Preview 12-3-18

CrossFit Sanitas Workouts

The Weekly Outlook

We’re continuing the cycle we started last week, aiming to build up your long aerobic capacity. We’ll continue this for the next 5 weeks, then will re-test to gauge how the progressions have gone.

Monday:

A) Paused Front Squat (5sec)
Every 2min for 12min
3 Reps of increasing load

B) 4 Rounds for Time:
250/200m Row
20 Single Arm DB Thrusters (10 each) at 50/35#
10 Strict Pull-Ups

Rx+: 70#/50#

Tuesday:

E8MOM for 32min (4 Sets)
Each For Time:
100 Double Unders
9 S2OH at 115#/75#
15 KBS at 53#/35#
9 Strict HSPU
15 Deadlifts at 115#/75#
100 Double Unders

Rx+: 135#/95#

Wednesday:

A) Take 12min to Find a Heavy 3RM TnG Power Clean

B) Every 5min for 20min:
15/10 Cal Bike
9 Bar Facing Burpees
6 Power Cleans at 155#/105#

Thursday:

For Time:
50-40-30-20-10
Wall Balls at 20#/14#
Abmat Sit-Ups

*Before Each round complete
100ft Front Rack + OH Carry at 53#/35# *switch at 50ft

Benchmark Friday:

CrossFit.Com “181120”
15min AMRAP:
5 Strict Ring Muscle-Ups
4 Squat Snatches at 185#/125#

Saturday:

With Partner for Time:
100 Cal Row
100 Plate Push-Ups
100 Box Jump Overs at 24/20
100 Toes to Bar

Sunday:

3 Rounds For Time:
1-2-3-4
Deadlift at 315#/205#
Back Squat at 225#/155#
1-1-1-1
Rope Climb

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