Strength:
Every 2:00 x 5 Sets
3 Position Snatch (Hang, 1” off floor, Full):
2 sets @ 70% 1RM Snatch
3 sets @ 75% 1RM Snatch
Conditioning:
For Time:
25 Toes to Bar
15 Burpee to 6in target
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
50 Handstand Push Ups
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
15 Burpee to 6in target
25 Toes to Bar
16:00 Time Cap
Strength:
Hang Squat Snatch
14:00 to establish a heavy single for the day
Conditioning:
3 Rounds
20 Alt Pistols
15 Chest to Bar
10 Power Snatch 115/75
14 Min Cap
Strength:
Back Squat
0:00-10:00 establish a solid double for the day
Rest 10:00-12:00
Every 2:00 for 3 Sets (12:00-14:00-16:00)
2-2-2 @ 90%+ or your 2RM
Conditioning:
AMRAP 12
Run 200m
10 Front Squats 135/95
10 Handstand Push Ups
Skill:
Ring Muscle Ups
5:00 to Work on skill progressions such as:
Big Swing – Ring Support – Transition Drills – MU w/ spotter-Ring Dips
Conditioning:
AMRAP 18
Climb the Ladder 5-10-15-etc..
Row For Calories
Goblet Box Step Ups 53/35# 24/20″
Air Squats
Strength:
Power Clean
Every 2:00 for 6 Sets
5-5-3-3-1-1
*Must be touch-and-go
Conditioning:
4 Rounds
50 Double Unders
6 Muscle Ups (Ring or Bar)
20 Alternating DB Snatch 50/35
Rest 1:00
15 Min Cap
Strength:
Jerk (Push or Split)
In 14:00 complete the following sets:
10-8-6-4-2-1
Conditioning:
3 Rounds
16 Deadlift 135/95
16 Push Ups
8 Clusters 135/95
8 Strict HSPU
15 Min Cap
Conditioning:
AMRAP 15:
10 Single Arm Devil Presses 50/35
10 Single Dumbbell Box Step-Ups (24″/20″)
10 Toes to Bar
Midline:
3 Sets
1 Minute Side Plank (Right)
1 Minute Side Plank (Left)
1 Minute Dumbbell Russian Twists
*No Rest Between Movements*
Strength:
Deadlift
Every 2:30 x 4 Sets
Complete 10 Touch and Go Reps
Build Across
Conditioning:
3 Rounds
200m Run
18 Shoulder to Overhead 95/65
12 Lateral Bar Burpees
6 Bar Muscle Ups
15 Min Cap
Strength:
Power Clean and Jerk
EMOM 12
1 Rep, Building
Conditioning:
Every 3:00 x 5 Sets
20 Wallballs 20/14 10’/9′
50 Double Unders
Max Power Cleans in remaining time 155/105
Strength:
Power Snatch
10:00 to establish a 1RM
Rest 2:00
Every :30 for 4:00
1 Rep at 75%+
Conditioning:
For Time
50/40 Calories Bike/Rower
40 Box Jump Overs 24/20″
30 Overhead Squats 95/55
20 HSPU
10 Min Cap
© Copyright 2016, CrossFit SPT