CrossFit SPT

Teams of 2
AMRAP 10:00
15 goblet squats 53/36
10 V Ups
-rest 5:00-
AMRAP 10:00
15 calorie row
10 burpee over the rower
-rest 5:00-
AMRAP 10:00
15 push ups
10 lunges

Partner 1 will complete 1 full round of the AMRAP (15+10) then Partner 2 will complete 1 full round. 1 works, 1 rests.

Strength:

Bench Press
Every :90 for 5 sets
3 reps

Conditioning:

“Fight Club”
3 rounds for total reps
1:00 – thrusters 95/65
1:00 – power cleans 95/65
1:00 – box jump overs 24/20
1:00 – pull ups
1:00 – calories assault bike
1:00 – rest

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Midline:

12:00 EMOM
minute #1 – :45 front rack hold 135/95
minute #2 – :45 deadlift hold 135/95
minute #3 – :45 plank

Conditioning:

3 Rounds
4:00 AMRAP
18/13 calorie bike
15 jump squats
12 straight leg sit ups
4:00 rest b/t rounds

Strength:

Clean and Jerk
12:00 to find 1 heavy single

Conditioning:

“Master Qualifier 19.3”
For Time
5 Rounds
4 ring muscle up
13 shoulder to over head 135/95
-then-
5 Rounds
4 ring muscle up
7 shoulder to over head 185/105
15:00 time cap

*sub bar muscle up and chest to bar pull ups for RMU

Skill:

10:00 EMOM
minute #1 – rope climb
minute #2 – handstand walk

Conditioning:

Every 3:00 for 7 sets
400m run
12 TTB
*score is slowest round

We hope that all of the mommas had a wonderful Mothers Day!

Strength:

Front Squats
Every 2:30
sets 1&2 – 3@70%
set 3 – 1@80%
sets 4&5 – 3@70%
set 6 – 1@84%
sets 7&8 – 3@70%
set 9 – 1@88%

Conditioning:

7:00 AMRAP
2 calorie row/bike
2 bar over burpees
2 snatch 75/55
*all reps increase by 2 each round
*Rx+ -touch and go snatches across

“Team Bert”
Teams of 2
For Time
50 burpees
400m run/500m row relay
100 push ups
400m run/500m row relay
150 lunges
400m run/500m row relay
200 air squats
400m run/500m row relay
150 walking lunges
400m run/500m row relay
100 push ups
400m run/500m row relay
50 burpees
*split reps evenly
*relay = P1 runs 2oom/ rows 250m then P2 runs 200m/ rows 250m

Strength:

Snatch
Every :90 for 8 Sets
1 hang (above knee) + 1 below knee + 1 snatch

Conditioning:

“Helen”

For Time
3 Rounds
400m run
21 kettlebell swings 53/35
12 pull up

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Conditioning:

3 Rounds
30/21 calorie row
1:00 farmer carry static hold 70/53
30/21 calorie row
1:00 dead hang from rig
30/21 calorie row
1:00 superman static hold

Strength:

Strict Press
2 sets every :30
5 reps
3 sets every 1:00
3 reps
4 sets every :90
1 rep

Conditioning:

15:00 AMRAP
30 double unders
12 deadlift 135/95
30 double unders
12 bar over burpees