CrossFit SPT

Strength:
Use 15 Min to Complete:
8 Squat Snatch 65-70%
6 Squat Snatch 70-75%
4 Squat Snatch 75-80%
2 Squat Snatch 80-90%
Drop and Reset Across

Conditioning:
For Time
2 Rounds
30 Goblet Box Step Ups 53/35 24/20″
25 Overhead Squats 95/65
20 Burpees
15 Min Cap

Strength:
Front Squat
Every 2:00 for 14:00
Complete a set 5-5-4-4-3-2-1

Conditioning:
AMRAP 18
500m Row
50′ HS Walk
15 Power Cleans 135/95

Strength:
In 12:00 Complete
3 Sets of 10 DB Romanian Deadlifts
3 Sets of 10 Good Mornings

Conditioning:
AMRAP 20
400m Run
30 Double DB Walking Lunge Steps
15 Push Ups + Renegade Rows

Strength:
Back Squat
Every 2:00 for 14:00
Complete 3 Heavy Reps
Conditioning:
For Time
5 Rounds
1:00 on 1:00 off
12 Toes to Bar
Max Power Snatch 135/95 in remaining time

Strength:
Hang Power Clean
Every :30 for 3:00 Complete 2 Reps
Every :60 for 4:00 Complete 1 Rep
Every :90 for 3:00 Complete 1 Rep
Build across sets
Conditioning:
For Time
3 Rounds
45 Sit Ups
30 Wallballs 20/14
15 S-Arm Devil’s Press 50/35s
18 Min Cap

Skill:
Muscle Up
If you are confident in the movement, go for max set

Conditioning:
20:00 AMRAP
200m run 
3 clean and jerk 135/95
200m run
6 clean and jerk
200m run
9 clean and jerk
etc…

Strength:
EMOM 12
1 Squat Clean + 6 Lunges (3/side)
Build weight across sets
Conditioning:
For Time
3 Rounds
15/12 Calorie Row
12 Burpee Box Jumps 24/20″
9 Squat Cleans 155/105
Rest 2:00
20 Min Cap

Strength:
Front Squat
15:00 to Establish a Heavy Single
Conditioning:
3x AMRAP 3 / Rest 3:00
12/8 Calorie Bike (or Row)
16 Alternating Pistols (or Air Squats)
20 Push Ups

Conditioning:
AMRAP 20
400m Run
15 DB Box Step Overs 24/20″ 50/35
30 S-DB Shoulder to Overhead 50/35s

Strength:
Hang Squat Snatch
0:00 – 5:00 establish a 3RM
5:00 – 10:00 establish a 2RM
10:00 – 15:00 establish a 1RM

Conditioning:
4 Rounds
12 Hang Power Cleans 165/115
50′ HS Walk
80 Double Unders
16 Min Cap