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Monday 1/9/16

Strength:

Back Squat
5×5 75-77-80%

 

Conditioning EMOM

0:00-5:00

Even- 10 Jump Squats @ +/-35% Squat Max

Odd- 10 Push Press

6:00-11:00

Even- 10 OHS

Odd- 10 Front Rack Lunge (Each Leg)

Saturday 1/7/16

Teams of 2:
Partner Style
*Both partners will do all the reps*

For Time:
30 Hang squat cleans 95/65
30 HSPU
30 burpee over bar
30 box jumps 24/20
30 OHS
30 Chest bar pull-ups

Friday 1/6/16

Strength:
Bench Press
8-6-4-2
Add weight

Conditioning:
Class will split into teams of 2
For Time
200 calories on the assault bike

•Switch riders every :90
•Everyone does 1 thruster OTM except for the rider
•Add 1 thruster each minute

RX 95/65
Scale 75/45

Thursday 1/5/17

 

Strength:

Every 2:00 for 10:00
60%-65% of Snatch Max
1 Snatch +4 OHS
2 Snatch +3 OHS
3 Snatch + 2 OHS
4 Snatch +1 OHS
5 Snatch
* 1 sec pause at the top and bottom*

Conditioning:

Tabata Style
:40 work :20 rest
50 Goblet Squats 53m/35w
40 KB Swing
30 Sumo High Pulls
20 Push ups
10 Pistols

 

Wednesday 1/4/17

Wednesday 1/4/17

Strength:

1 RM Press

5 @ 30%

4 @ 50%

3 @ 60%

2 @ 70%

1, 1, 1

Conditioning:

Open Workout 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes

http://games.crossfit.com/workouts/the-open

Tuesday 1/3/17

Tuesday 1/3/17

Back Squat:

4×6@77%

Conditioning:

EMOM for 12:00

Even-9 deadlift 225/185

Odd-20 box step ups 24/20

Monday 1/2/17

Monday 1/2/17
Open Gym only 8-10am
Conditioning:
EMOM 10:00
100m Shuttle +10-15 Air Squats
Rest 2:00
100 Thrusters 45/35
*3 Bar over burpees every 1:00

Happy New Year from CrossFit SPT!

2017 SPT

We are so grateful for all that 2016 has brought to our community. 

2017 is going to be full of fitness, community, and reaching goals!

Have a wonderful and safe night tonight!

Happy New Year!

CrossFit SPT

Friday 12/30/16

Strength:

Barbell Bent Over Rows
5×5

*Add weight each set
Pause for 1 count at the top.

Conditioning:
12:00 running clock
0:00-3:00
500/400m Row
AMRAP Muscle snatch 75/55
3:00-5:00 Rest
5:00-7:00
500/400m row
AMRAP Power Snatch 95/75
7:00-9:00 Rest
9:00-12:00
500/400m Row
AMRAP Full Snatch 135/95