CrossFit SPT

Teams of 2
100 KB Swings
40 Burpees Over the Bar
50 Front Squats (155/105)
40 Burpees Over the Bar
50 Front Squats (155/105)
40 Burpees Over the Bar
100 KB swings
Time Cap 30

Conditioning:
10-8-6-4-2
Wall Walk
30-24-18-12-6
Pull-ups
100ft Dumbbell Farmer Carry (2×100/2×70) after each round
Time Cap 20:00

Accessory:
3 sets
20 Banded Monster Walk steps (Total)
20 Dead bugs
20 Russian Step Ups (Total)

Strength:
Shoulder Press
Every 2:00 x 7 Sets
5 reps at 40%
5 reps at 45%
3 reps at 55%
3 reps at 60%
10 reps at ~70%
rest 2:00
drop set #1
max reps at 85-90% of 10 rep
drop set #2
max reps at 80-85% of 10 rep

Conditioning:
10 min AMRAP
10 Box Jumps (24/20)
15 Wall Balls (20/14)
10 Deadlifts (135/95)

Rest 1:00

For Time:
1000m Row

Conditioning:
10 Rounds
10 Thrusters (95/65)
10 Ring Push-Ups
Time Cap 16

Strength:
3 sets
14 Barbell Front Rack Step Ups (7/7)
*This is for quality, not for load!
*Lightfoot touch on the way down.

Strength:
Back Squat
Every 2:00 x 7 Sets
5 reps at 55%
5 reps at 60%
3 reps at 70%
3 reps at 75%
10 reps at ~80%
rest 2:00
Drop Set #1
8-10 reps at 90% of 10 rep
Drop Set #2
8-10 reps at 80% of 10 rep

Conditioning:
3 Rounds
15/12 Calorie Assault Bike
20 GHD Sit-Up or V-Ups
15/12 Calorie Assault Bike
20 Toes to Bar
Time Cap 15

Strength:
Hang Squat Snatch
Every 2:00 x 5 Sets
3 reps, building as form allows

Snatch Deadlift
Every :90 x 3 Sets
3 reps @90% 1RM Snatch

Conditioning:
AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes
10 Power Snatches (115/80)
Max Burpee Over Bar

-Rest 2 Minutes-

AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes
10 Power Clean and Jerks (115/80)
Max Burpee Over Bar

Thanksgiving Hours
Saturday, November 27th – Regular Hours Resume

Teams of 2
5 Sets (1:1)
AMRAP 2:00
12/10 Calorie Assault Bike
50ft Front Rack Double Dumbbell Walking Lunge (50s/35s)
Max Strict Pull-Ups

Thanksgiving Hours
Friday, November 26th – Open Gym 9-11AM
Saturday, November 27th – Regular Hours Resume
There is a work out posted for Friday for members to complete during Open Gym.
Use Zen Planner to reserve your hour.

Conditioning:
AMRAP 20
100 Double Unders/Singles
30 Push-Ups
– Rest 1:00 between sets –

HAPPY THANKSGIVING!

Thanksgiving Hours
Thursday, November 25th – Open Gym 7-10AM
Friday, November 26th – Open Gym 9-11AM
Saturday, November 27th – Regular Hours Resume

There will be a work out posted Thursday and Friday for members to complete during Open Gym.
Use Zen Planner to reserve your hour.

Conditioning:
For Time:
75 Air Squats
30 Alternating Dumbbell Snatches (70/50)
75 Air Squats
Time Cap 14:00

Thanksgiving Hours
Wednesday, November 24th – No 5:30 or 6:30PM Class
Thursday, November 25th – Open Gym 7-10AM
Friday, November 26th – Open Gym 9-11AM
Saturday, November 27th – Regular Hours Resume

There will be a work out posted Thursday and Friday for members to complete during Open Gym.
Use Zen Planner to reserve your hour.

Conditioning:
Open 14.4
AMRAP 14 Minutes
60/48 Calorie Row
50 Toes-to-bars
40 Wall Balls (20/14) (10’/9′)
30 Power Cleans (135/95)
20 Muscle Ups or Burpee Pull-Ups

Strength:
Double DB Bench Press
4×10 Reps