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Wednesday Competitors

CrossFit Sands – CrossFit Competitors Power Clean (1RM then 4 x 2 @ 85%) Build a daily heavy single. Then 4 x 2 @ 85% Front Squat (6 x 2 @ 92%) Single arm DB press 4 x 10/10 @ AHAP CrossFit Games Open 12.3…

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Wicked Wednesday

CrossFit Sands – CrossFit Fitness CF Warm Up 1 (No Measure) 3 Rounds 5 Burpees 4 Air sqauts 3 Inch Worms 2 Push Ups 10 PVC Shoulder dislocates Gymnastics (9/12/or 15) Emomx 20 Box Dips Banded Pull Ups Knees 2 Elbow Burpees 9/12/15 Annie (Time)…

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Terrific Tuesday

CrossFit Sands – CrossFit PreTeens Warm-up Warm-up (No Measure) 250m row With a partner: Plank and sit ups relay Sumo Deadlift (4×4) Double Jump Over Burpee Jump over, jump back, burpee Metcon (AMRAP – Rounds and Reps) AMRAP 5 Sumo deadlifts 5 Double Jump Over…

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Turbo Tuesday

CrossFit Sands – CrossFit Performance Coaches Warm Up (No Measure) Sands Stairs (AMRAP – Reps) AMRAP in 20mins of: Stair Runs *Run Up *Jog / Walk down AMRAP in 10mins: (AMRAP – Rounds and Reps) 1 Wall Climb with Shoulder Taps 1 Burpee 2 Wall…

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Chewsday

CrossFit Sands – CrossFit Fitness Pre 3 (No Measure) “Med ball complex 10 Chest pass 10 Overhead pass 10 Side pass 10 Side pass 10 Med ball clean 10 Sit up pass 10 Scoops ” then “10m of Knee Pulls Leg Curls Toe Touches Lateral…

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Magic Monday

CrossFit Sands – CrossFit Fitness Joff Leg warm Up (No Measure) 200m Run Then 3 Rounds of 20 Down Dog Calf Stretch 5 Burpees 10 Air Squats 10 Lunges Back Squat (5×5) Weighted Step-ups (3×10 each leg) Metcon (AMRAP – Rounds and Reps) 15 min…

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Monday Competitors

CrossFit Sands – CrossFit Competitors Clean (3-3-3-3-2-2-2-2) 4 x 3 @ 85% 4 x 2 @ 90% Deadlift (5 x 2 @ 90%) Metcon (Weight) EMOM15 1) 6 strict press @ 72% 2) 15 T2B 3) Rest Metcon (Time) For Time: 50 – 40 –…

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Mad Monday

CrossFit Sands – CrossFit Performance Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving…

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Sweet Sunday

CrossFit Sands – CrossFit Performance Warm-up (No Measure) 2 rnds of: 30sec Inactive Squat 10 Monster Walks (Side/Fwd/Bwd) 10 Hollow Folds 10 Goodmornings Back Squat (20mins to Build to a 1RM) Pistols (3×16 ) *Add weight and scale as needed For Time: (Time) 60-40-20 Jumping…

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Sunday Competitors

CrossFit Sands – CrossFit Competitors Back Squat (1-1-1-1-1-1-1) Establish a daily heavy single Snatch (3 – 3 – 3 – 2 – 2 – 2 – 1 – 1 – 1) Build up without any fails. Daily technical max Push Jerk (5 x 3 @…

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