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CrossFit Sane – CrossFit Strength Bench Press (1×5) 1x -5%, 1x -10% Performance Floor Press (3×10) Fitness JM Press (3×10) Fitness Metcon Metcon (Weight) EMOM 14 Even: 8 Push [...]

CrossFit Sane – CrossFit Metcon Metcon (Time) 10,9,8,7,6,5,4,3,2,1 GHD Sit-ups Burpees to target Target 6″ above reach Gymnastics Metcon (Time) 30 Shoulder Taps then 10 strict [...]

CrossFit Sane – CrossFit Warm-up Front Squat Positional Hold Strength Paused Front Squat (1×3) 3 Sec Pause @ bottom Metcon Metcon (Time) 4 RFT: 50 Double Unders 10 Pull-ups 20 Front [...]

CrossFit Sane – CrossFit Warm-up Partner Shoulder Stretch Metcon Test WOD #3 Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), [...]

CrossFit Sane – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 7min AMRAP 10 Air squat 10 V-ups 10 Burpee 3 Min rest 7min AMRAP 10 Lunges 10 Mt. Climber 10 Push ups

CrossFit Sane – CrossFit Metcon Metcon (Time) 21-15-9 Partner Deadlifts Synchronized Burpees over bar Rest 3 min 15-12-9 Partner Pullups/deadhang Synchronized Kettlebell swings Bring a [...]

CrossFit Sane – CrossFit Strength Performance Bench Press 5RM Strength Fitness Floor Press Dumbbells Metcon Fitness & Performance Metcon (Time) 6 RFT: 12 Kettlebell Power Snatches 53/35 [...]

CrossFit Sane – CrossFit Metcon TEST DAY Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Cooldown ROMWOD

CrossFit Sane – CrossFit Weightlifting Performance If no misses, push 1RM Snatch EMOM 6×1 90% Clean and Jerk EMOM 6×1 90% Overhead Squat (3×10) Fitness Metcon Fitness & [...]

CrossFit Sane – CrossFit Metcon Fitness & Performance Metcon (AMRAP – Rounds and Reps) AMRAP 8 20 Renegade Rows 20 Double Under’s Gymnastics 20 HSPU (Time) 20 hspu for time [...]