CrossFit SPT

Conditioning:
4 rounds for time
20/16 Calorie Assault Bike
15 Toes To Bar
10 Dumbbell Thrusters (50s/35s)
40’ Front Rack Walking Lunge (50s/35s)

Strength:
Push Jerk
Build to a heavy single for the day in 10 minutes

Conditioning:
EMOM 12:00
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats

Strength:
Hang (mid thigh)Snatch Waves :
3 @ 70% 1 RM Snatch
2 @ 75%
1 @ 80%

-rest 60-90 seconds –

3 @ 75%
2 @ 80%
1 @ 85%

-rest 60-90 seconds –

1 @ 85%+

Strength:
Every 2:00 x 5 Sets
5 Back squat + 1 Front squat:
Build in weight across

Conditioning:
15:00 Amrap
300m Run
20 GHD Sit-ups (OR 30 V Ups)
10 Strict Handstand Push-Ups
*Run counted at 3 reps: 100m = 1 rep
*33 reps per round

Conditioning:
10 rounds
3 Clean and Jerks (135/95)
3 Bar Facing Burpees
8:00 Cap

Strength:
Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk:
(1+1+1+1) x 5 sets @ 70-85% 1RM Clean and Jerk
Rest 60-90 seconds between sets
15:00 to Complete

Conditioning:
For Time:
21/16 Calorie Row/Bike
42 Wall Balls (20/14)
21/16 Calorie Row/Bike
36 Wall Balls (20/14)
21/16 Calorie Row/Bike
30 Wall Balls (20/14)
15:00 Cap

Strength:
Snatch deadlift to below the knee + snatch pull with 1 second pause at the top of pull + snatch:
(1+1+1) x 4 sets @ 70-80% 1RM Snatch
Rest 60-90 seconds between sets.
15:00 To Complete

3 Sets:
5 Minute AMRAP
2 Rounds
50 Double Unders
20 Shoulder Press (75/55)
With Remaining Time – Max burpee to 6” target
-Rest 2 Minutes between sets-

Conditioning:
For Time:
30 Chest to Bar
20 Box Jump Overs (24/20)
10 Thrusters (155/105)
20 Box Jump Overs
30 Chest to Bar
Time Cap 10

Strength:
Power Clean & Jerk waves:
2 @ 65% 1 RM Power Clean
2 @ 70%
1 @ 75%
-rest 90 seconds-
2 @ 70%
2 @ 75%
1 @ 75%

Strength:
Hang Snatch (mid thigh) Waves :
3 @ 60% 1 RM Snatch
2 @ 65%
1 @ 70%
-rest 90 seconds-
3 @ 65%
2 @ 70%
1 @ 75%
-rest 60 seconds-
1 @ 75%
12:00 Time Cap

Conditioning:
Teams of 2
80 Deadlifts (135/95)
80 GHD’s
40 Deadlifts (225/155)
40 GHD’s
20 Deadlifts (315/225)
20 GHDs
Time Cap 22

Conditioning:
2 Sets (1 Set every 10 Minutes)
40/32 Calorie Row
30 Burpee Plate GTOH 45/25
Time Cap Each Set 7:00

Strength:
Every 2:00 x 5 Sets
1 Front Squat + 2 Back Squat:
@ 80-85% 1RM Front Squat

Conditioning:
For Time:
27-21-15-9
Deficit Push Ups 25/10
Toes to Bar
Time Cap 12:00

Strength:
Power Clean and Jerk
Every :90 x 6 Sets
Sets 1-3
1 Power Clean + 1 Jerk Dip + 1 Jerk
Sets 4-6
1 Power Clean and Jerk
Build across