Thursday Competitors

CrossFit Sands – CrossFit Competitors HSW 15min HSW WorkshopWork on turning every 5m. Front Squat (5 x 3 @ 87%) Push Press (6 x 2 (AHAP)) Santiago (Time) 7 Rounds for time: 18 Dumbbell Hang Squat Clean, 35# 18 Pull-ups 10 Power Clean, 135# 10…

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Fitness Thursday

CrossFit Sands – CrossFit Fitness Squat W/U 1 (No Measure) 2 rnds 30sec Inactive Squat 10 Glute Bridges 10 Ninja Band Walks (Lateral) 10 Superman Folds 5 Min Double unders (AMRAP – Reps) 5 Minutes Max effort Double unders*PRACTICE* Front Squat (5-5-5-5-5) For Time: (Time)…

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Wednesday Competitors

CrossFit Sands – CrossFit Competitors Snatch Balance (5-5-5-5) Snatch (2-2-2-2-2) Deadlift (2 x 5 @ 75% , 2 x 4 @ 80% , 2 x 3 @ 85% , 2 x 20) 2 x 5 @ 75% 2 x 4 @ 80% 2 x 3…

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Fitness Wednesday

CrossFit Sands – CrossFit Fitness Shoulder W/U 1 (No Measure) 25 Star Jumps (Side) 25 Star Jumps (Front) 30 Arm Circles (Small, Medium, Large…Fwd & Bwd) 10 Push Up Plus (Separate Scaps) 30sec Chest Opener (Pole) Bench Press (5-5-5-5-5) *Superset with Pull Ups Pull-ups (5-5-5-5-5)…

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Tuesday Competitors

CrossFit Sands – CrossFit Competitors Active Rest 3 (No Measure) A) ROMWOD or 15min Stretch and Foam Roll B) Run 8 x 400m Run HR < 140 Rest as needed between intervals C) 5 Sets 15 Push Ups 15 Ring Rows

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Turbo Tuesday

CrossFit Sands – CrossFit Performance Joff Dynamic 1 (No Measure) 2 Rounds 100m Run 10 Scorpian Kicks 20 Lunges 20 Back Extensions 20 Shoulder Rolls (10 forward 10 back) Metcon (Time) 100 cal Row 80 Box Jump Over (24/20) 60 Power Snatch (95/65) 40 Burpee…

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Fitness Tuesday

CrossFit Sands – CrossFit Fitness Warm-up (No Measure) 2 Rounds of: 20 High Knees (on the spot) 20 Butt Kicks (on the spot) 40 Calf Pumps 10 Jumping Lunge EMOTM for 8mins (No Measure) Sprint 50m EMOTM for 21mins (AMRAP – Reps) 1) Max Russian…

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Monday Competitors

CrossFit Sands – CrossFit Competitors Metcon (No Measure) EMOM20 1) 10 T2Rings 2) 15 GHD Sit-ups 3) 1-3 Strict Ring MU 4) 20 Glute Bridges 2sec pause in the top Split Jerk (3-3-3-2-2-2) Front Rack Lunge (5 x 10 (AHAP)) Omar (Time) For Time: 10…

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Mega Monday

CrossFit Sands – CrossFit Performance Posterior 5 (No Measure) 2 Rounds: 10 Leg Swings 10 Alt Toe Touches 5 Floor-Facing Angels 10 Back Extensions Deadlift (10-10-10-10) *Practice Wall Climbs after each set 5 Rounds Each For Time: (5 Rounds for time) 25 Wallballs 20/14 15…

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Sunday Competitors

CrossFit Sands – CrossFit Competitors Metcon (Weight) EMOM10 1 Power Snatch + 2 OH Squat (Same weight through all 10 minutes) Metcon (Weight) EMOM10 1 Power Clean + 2 Hang squat Clean (Same weight through all 10 minutes) Back Squat (4-4-3-3-2-2-1-1) Mary (AMRAP – Rounds…

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