Monday 6/19/17 - CrossFit SPT

Monday 6/19/17

Thank you to everyone who came out to Mesa for our 2 year celebration!

Tomorrow we will have a representative, Emily, from PowerDot demoing an app based muscle stim device. You will be able to try out the device before and after every class for the day!

Strength:

Back Squat
Complete each wave as one giant set, with as little rest as possible between the 3 weights.

Wave #1:
5 Back Squats at each weight
60%+65%+70%

rest 3:00

Wave #2:
4 Back Squats
65%+70%+75%

rest 3:00

Wave #3:
3 Back Squats
70%+75%+80%

For Example:
On Wave #1-You will do 5 squats at 60% then rack the weight. Add weight then get right back under the bar for 5 at 65%. Rack the bar, add weight to 70% and do 5 more. THEN rest 3:00 for Wave #2.

Conditioning:

For Time
15-12-9-6-3
Power Snatch 75/55
Bar Facing Burpees
10:00 cap

RX+
10:00 AMRAP
15-12-9-6-3-3-6-9-12-15
Power Snatch 75/55
Bar Facing Burpees