Blog

Wednesday 6/12/19

Strength:

Thruster
Every 2:00 for 6 sets
3 thrusters
Set 1-60% of 1 RM clean and jerk
Set 2-64%
Set 3-68%
Set 4/5/6 building
*from the ground

Conditioning:

For Time
25 thrusters 95/65
400m run
25 chest to bar
400m run
25 thrusters 95/65

Tuesday 6/11/19

Strength:

Deficit Deadlift (3”)
6×2
Set 1- 50-55%
Set 6- 65-70%
*build across sets

Conditioning:

“The Good Life”
3 rounds
500m row
12 burpees
21 box jumps 24/20

Monday 6/10/19

Crossfit SPT 4th Anniversary Party
June 22nd, 7pm
Bread Winners Trophy Club Rooftop Bar
RSVP HERE

Strength:

Hang Squat Snatch
12:00 Clock
establish a heavy single for the day

Conditioning:

AMRAP 9:00
10 hang squat snatch 75/55
30 double unders

Saturday 6/8/19

Teams of 3
200/140 calorie bike
directly into…
3 rounds
50 toes to bar
50 box jump over 24/20
50 power snatches
R1 – 75/55
R2 – 95/65
R3 – 115/85

30:00 time cap

Friday 6/7/19

Conditioning:

“Bane”

For Time
40 handstand pushup
20 ring muscle up
then
10 Rounds
3 power clean 155/105
3 front squats
3 jerks
30:00 time cap


Thursday 6/6/19

Strength:

Strict Handstand Pushup
For Time
10 sets of 40% max s HSPU
OR
EMOM 6:00
8 DB strict press

Midline Conditioning:

3 Giant Sets
50′ DB OH walking lunge (left arm)
10 single DB stiff-legged deadlift (left arm, right foot planted)
50′ DB OH walking lunge (right arm)
10 single DB stiff-legged deadlift (right arm, left foot planted)
21 GHD sit ups/ SLSU
rest 2:00

Conditioning:

5 intervals
:45 bike/row
(15 seconds easy, 15 seconds moderate, 15 seconds sprint)
:45 rest


Wednesday 6/5/19

Strength:

Overhead Squat
Every 2:00 for 5 sets
1 pause OHS+1 OHS
Set 1 @ 60%
Set 2 @ 63%
Set 3 @ 66%
Set 4 @ 69%
Set 5 @ 72%
:02 pause in bottom

Conditioning:

“Slap Happy #1”
5:00 Window
Buy in: 100 DU
In time remaining, AMRAP
12 OHS 95/65
4 burpee box jump over 24/20

Rest 5:00

Slap Happy #2
5:00 Window
Buy in: 100 DU
In time remaining, AMRAP
8 OHS 115/85
4 burpee BJO

Rest 5:00

Slap Happy #3
In 5:00 Window
Buy in: 100 DU
In time remaining, AMRAP
4 OHS 135/95
4 burpee BJO

Tuesday 6/4/19

SPT Anniversary Party
Saturday, June 22nd 7pm
Breadwinners Rooftop Bar
Trophy Club

Strength:

Power Clean
EMOM for 5:00
1 hang clean high pull
1 low hang power clean

Then…

Every 1:30 for 5 sets
1 hang power clean
1 power clean
Set 1 @ 75% of 1RM power clean
Build across on sets 2-5

Conditioning:

For Time
15 power cleans 155/105
600m run
10 power clean
400m run
5 power clean
200m run

Monday 6/3/19

Strength:

Front Squat
Every 2:00 for 6 Sets
set 1 – 3@79%
set 2 – 1@89%
set 3 – 3@82%
set 4 – 1@92%
set 5 – 3@85%
set 6 – 1@95%

Front Rack Lunges
2 sets of 12 @ 52%
*step back

Conditioning:

Every 2:00 for 5 Sets
4 toes to bar
2 bar muscle ups
1 hang power snatch
1 over head squat
1 hang squat snatch
set 1 – 60% of 1RM snatch
set 2 – 64%
set 3- 68%
set 4 – 72%
set 5 – athletes choice

Saturday 6/1/19

Teams of 2
EMOM for 10:00 or until failure to complete on the minute
1st minute – 1 push press 125/85 + 1 burpee
2nd minute – 2 push press + 2 burpee
3rd minute – 3 push press + 3 burpee
etc..
partner 1 completes 1 and 1, then partner 2 completes 1 and 1, etc.
10:00 rest
For Time
6 Rounds (alternating full rounds)
5 power clean 125/85
10 pull ups
200m row/run
while 1 partner completes a round the other partner performs a max L sit, then rests while partner 1 is completing their round

For Part B, partners alternate rounds (eg. one does a round while other attempts a max duration L-sit then rest). Resting partner will have one attempt to max L-sit (for time) at any point during their rest period. L-sit must be done by placing both hands on 45-lb bumper plates and lifting both feet off the floor with straight legs. Cumulative l-sit time (for both partners – all six rounds) is deducted from the overall time of Part B to determine score.