CrossFit SPT

Conditioning:
5 Sets
2:00 Amrap
30 Air Squats
Max Calorie Assault Bike
*Rest 2:00 between sets*

Strength:
2 Bench Press x 6 sets @75% of 1RM
*Complete a set every 90 seconds *

Conditioning:
20:00 Amrap
400m Run
30 GHD’s
15 Deadlifts (250/175)

Strength:
2 Back Squats x 6 sets @75% of 1RM
*Complete a set every 90 seconds*

Conditioning:
AMRAP 28:00
400m Run Together
50 Kettlebell Swings (53/36)
40 Pull Ups

Conditioning:
Every 3:00 (8 sets)
60 Double Unders
15/12 Bike/Row
3 Squat Cleans (225/155)
Cap Each Set 2:30

Strength:
Strict Press
Every 2:00 x 5
3-3-2-2-1

Conditioning:
Teams of 2
3 Rounds
200ft Synchro Walking Lunge
40 Burpee Box Jump Overs (24/20)
16:00 Cap

Conditioning:
15 Sets:
20 secs on/40 secs off
Calorie Assault Bike

Accessory:
5 sets
5-8 Kipping Chest to Bar (no butterfly)
3 High Box Jumps

Advanced – 5-8 Kipping Chest to Bar + 3 Box Jumps (36in/30in)
Intermediate – 3-5 Kipping Chest to Bar or 5-8 Kipping Pull-Ups + 3 Box Jumps (30in/24in)
Novice: 5-8 Kipping Swings + Kick + 3 Box Jumps (24in/20in)
Beginner: 5-8 Kip swings + 3 Box Jumps (Low)

Conditioning:
Teams of 2
5 rounds (each)
Partner 1: 15 Hang Dumbbell Cleans (50s/35s)
Partner 2: 15 GHD’s
-Switch when both complete reps-
Time Cap 14

Strength:
Every :90 x 8 Sets
2 Touch and Go Power Cleans + 1 Jerk

Conditioning:
For Time:
25 Burpee to 6″ Target
500/400m Row
25 Burpee to 6″ Target
Time Cap 8:00

Accessory:
EMOM 10:00
3-5 Strict Pull-Ups
(1 sec Pause at the top + 2-3 second negative)
Advanced – Strict Pull-Ups + Negative
Intermediate – Banded Strict Pull-Up + Negative
Beginner: Ring Row

4:00 AMRAP x 5 Sets
Teams of 2
400m Run Together
120 DB Deadlifts 50/35
400m Run Together
100 DB Hang Power Clean and Jerks
400m Run Together
80 DB Thrusters
All DB movements done with 1 DB
1:00 rest b/t AMRAP sets

Conditioning:
5 Rounds
2:00 Amrap
2 Rope Climbs
10/8 Calorie Row
Max Rep Back Squats (135/95)
-rest 1:00 between sets –
*Tracking back squats*