Friday 11/18/22 - CrossFit SPT

Friday 11/18/22

CrossFit SPT Christmas Party
Saturday, December 3rd
Toys for Tots Drive now through December 9th

Strength:

Shoulder Press:
Every 1:30
0:00 – 5 reps @ 55%
1:30 – 5 reps @ 65%
3:00 – 3 reps @ 70%
4:30 – 3 reps @ 75%
6:00 – 4 rep max @ athletes choice
7:30-8:30 – 1:00 rest
Every 1:30
8:30 – 2-4 reps at 85-90% of 4RM
10:00 – 2-4 reps 80-85% of 4RM

Conditioning:

50 Deadlifts (135/95)
40 Shoulder to Overhead (135/95)
30 Front Squats (135/95)
20 Power Cleans (135/95)
10 Thrusters (135/95)
Time Cap 18:00