CrossFit SPT

Strength:
Squat Clean

• Find a Heavy Single in 15:00

Conditioning:

5 sets:
AMRAP 1:00
3 Shuttle Runs (25ft Down and Back)
3 Hang Power Cleans (185/125)
Max Calorie Assault Bike
-rest 2:00 between sets-

Skill:
Handstand Walk
Every 2:00 x 3
50′ Handstand Walk

Murph Prep
25:00 Partner AMRAP:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
-Switch rounds back and forth with your partner-

Strength:
Snatch
Find a heavy single in 15:00

• Rest as needed between sets *

Conditioning:

3 rounds:
21 Deadlifts (185/125)
63 Double Unders
21 GHD’s
Time Cap 14:00

Teams of 2
30:00 AMRAP
1000m Row
50 Strict Handstand Push- ups
300’ Double Kettlebell Front Rack Lunge (2×53/35)
(Split reps as needed)

Strength:
EMOM 10
1 Split Jerk @75% of 1RM Split Jerk

Conditioning:
AMRAP 15:00
21 Right Arm Dumbbell Shoulder to Overhead (50/35)
20 Pistols
21 Left Arm Dumbbell Shoulder to Overhead (50/35)
400m Run

Skill:
Handstand Walk
Every 2:00 x 4
50′ Handstand Walk

Conditioning:
Teams of 2
5 sets: (each)
50 Double Unders
20 GHD’s
5 Power Clean 185/125
(You Go, I Go)
Time Cap 22:00

Strength:
EMOM 10
1 Squat Clean @75% of 1RM Clean

Conditioning:
16:00 AMRAP
18/14 Calorie Row
18 Wall Balls (20/14)
-rest 30 seconds after each round-

Strength:
EMOM 10:00
1 Squat Snatch @75% of 1RM Snatch

Conditioning:
21-15-9
Deadlifts (275/185)
Box Jumps (30/24)
Time Cap 12:00

Murph Prep Monday!
4 rounds (Time Cap 18:00)
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats

-rest 4 minutes-

8 rounds (Time Cap 18:00)
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats

AMRAP 2:00 on :30 off x 4 Rounds
Station 1 – burpee plate ground to overhead 45/25
Station 2 – row for cals
Station 3 – ring push ups
Station 4 – bike for cals