CrossFit SPT

Strength:

Snatch+2 OHS
Every :90 9:00 Start 40-50%
Stay at a weight you don’t have to readjust before OHS

-Skill:-MU

Ring MU or Bar or CTB

Conditioning:

7:00 AMRAP
3 OHS + 1 MU/CTB 95/65 65/45
6 OHS + 2 MU/CTB
9 OHS + 3 MU/CTB
12 OHS+ 4 MU/CTB etc…
Rest 2:00
7:00 AMRAP
3 Thruster + 10 DU 95/65 65/45
6 Thruster + 20 DU
9 Thruster + 30 DU
12 Thruster + 40 DU
etc..
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** Don’t forget to submit your CF Open 17.1 Scores

**

Strength:

Back Squat/Front Squat
4×5 back squat/2 front squat
* add 5-10 lbs. from last week
Superset DB walking Lunge

-Skill 5:00

HSPU-Work open standard of possible
-Flex toes
-Start in locked out position

-Conditioning 12:00

Running Total trying to achieve as many reps as possible with :20 rest/transition.
0:00-1:40 Cal Row
2:00-3:40 Front Squat 135/95 95/65
4:00-5:40 DL
6:00-7:40 WB
8:00-8:40 WB
9:00-9:40 DL
10:00-10:40 Front Squat 135/95. 95/65
11:00-12:00 Cal Row

Saturday 2/25/17
Open gym is still on for the morning 8-9:30am.
If you plan on doing 17.1, please have it done by 9:30am class (start the clock no later than 9am).

Teams of 2
For Time
5 rounds
800m row
30 pull ups
30 push ups
*split work evenly

Active Recovery:

Stretch/Roll
Row 3,000m
Stretch/roll

Strength:

5×4-8 Strict PU banded/strict/weighted
5×4-8 Ring Dips banded/kipping/strict

Skill:

Hand Stand PU
-Work on cycling
-Come down before failure
-Only have your arms extended long enough to lockout.

Conditioning:

AMRAP 10:00
30 burpee buy in
Then:
20 KB Swing 70/53 53/35
15 BJ 24/20
10 TTB

Strength:

4×5 DL work to a heavy(ish) 5 rep TNG
Superset OH walking DB lunge

Barbell Conditioning:

AMRAP 15:00
20 Hang Pwr Snatch 95m/65w
20 OHS
20 Front Squat
20 C&J
20 DL
**Starting at 0:00 30 DU every 2:00

Skill:

Muscle Up Work

Strength:

4x 6 back squat/3 front squat
*add 5-10 lbs from last week

Conditioning:

0:00-4:00 AMRAP of
15 Thrusters 100/65 75/45
15 Chest to Bar
15 Thrusters
15 Chest to Bar
Rest :30
4:30-8:30 AMRAP
15 Thrusters 100/65 75/45
15 Chest to Bar
15 Thrusters
15 Chest to Bar

AMRAP 20:00
Teams of 2:

400m run together
30 kb swings 70/53 (split)
8 rope climbs (split)

Strength: 20:00
Work to a heavy single Snatch

Conditioning:

9:00 AMRAP
9 Bar Facing Burpee
9 Full Snatch 115/75 95/55
9 BJ

Rest 2:00

AMRAP 4:00
30 C2B
OHS (same weight as above)

Stretch/Roll

Skill:

Pistols, kipping, double unders

Conditioning:

Running Clock 30:00
500 Row
40 SLSU
30 OHS W/PVC
20 Push Ups
10 Shoulder Touches HS/Plank