CrossFit SPT

Teams of 2
AMRAP 30 Minutes
200m Dumbbell Farmer Carry 70s/50s
70/50 Calorie Row
200m Synchro Lunge Walk

Strength:

EMOM 8:00
1 thruster, building

Conditioning:

21-18-15-12-9
Calorie Assault Bike
Thrusters (75/55)
Womens Calories: 16-14-12-10-8
Time Cap 14:00

Strength:

Every min (10 mins)
3-5 Strict Pull-Ups

Conditioning:

6 sets: (Every 3:00)
10 Toes to Bar
15 Box Jump Overs (24/20)
10 Toes to Bar
Cap Set 2:00

Strength:

Every :90 x 5 Sets
2 Power Snatch

Conditioning:

1000/850m Row
75 Wall Balls (20/14)
25 Burpee Pull-ups
Time Cap 15:00

Strength:

Every :90 x 8 Sets
1 Deadlift, Building

Conditioning:

“DT”
5 Rounds
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
Barbell 155/105

Last week to bring in a new and unwrapped toy for Toys for Tots!

Strength:

Every :90 x 5 Sets
2 Front Squat + 1 Push Press + 1 Push Jerk

Conditioning:

AMRAP 20
800m Run
100 Double Unders
800m Run
100 Double Unders
400m Run
50 Double Unders
400m Run
50 Double Unders

Teams of 2
50-40-30-20-10
Calorie Row
Strict Handstand Push Ups
Synchro Push Ups
Time Cap 25:00

Strength:

Every 2:00 x 5 Sets
5 Bench Press
*Build as form allows

Conditioning:

2 sets:
50 Abmat Sit Ups
50 Toes to Bar
-rest 5 minutes between sets-
Time Cap Set 10:00

Strength:

EMOM 10:00
Min 1 – 2 Back Squats
Min 2 – 8 Double DB Side Lunges
*Both movements at athletes choice

Conditioning:

7:00 Amrap
Max Burpee to bar (6in target)

Strength:

EMOM 10:00
3-5 Strict Pull-Ups

Conditioning:

For Time:
5 Rounds
11 Thrusters (115/80)
200m run
Tme Cap 20:00