Workout of the Day

Thursday 2/13/20

Strength:
Snatch
On the 2:00 x 5 Sets:
Option A-
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch
*Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy
Option B-
3 Snatch Grip Deadlifts
1 Hang Power Snatches
3 Overhead Squats
1 Squat Snatch

Conditioning:
“Moscow Mule”
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
15 Burpees
*Score Slowest Round

Wednesday 2/12/20

Conditioning:
“Venti”
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row

Midline:
5 Sets
10-15 GHD Sit Ups
50′ Front Rack Double KB Carry

Tuesday 2/11/20

Strength:
Bench Press
Every 2:00 x 5 Sets
Build to Heavy Set of 3

Conditioning:
“Swole Cycle”
Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

Monday 2/10/20

Strength:

Back Squat
On the 0: 9 Reps @ 70%
On the 2: 7 Reps @ 77%
On the 4: 5 Reps @ 84%
On the 6: 3 Reps @ 89%
On the 8: 1 Rep @ 96%
On the 9: 1 Rep @ 99%
On the 10: 1 Rep @ 102%
On the 11: 1 Rep @ 105%
On the 12: 1 Rep @ 108%

Percentages of your 5RM Back Squat

Conditioning:

“Underrated”
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
30 Double Unders
…+1 Hang Squat Clean

Saturday 2/8/20

Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Caloirie Bike Erg
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Bike Erg
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Bike Erg

Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

Friday 2/7/20

Conditioning:

“Steal Toe”
For Time
3 Rounds
500m Row/400m Run
21 Toes to Bar

Into…

3 Rounds
12 Burpee Box Jumps 24/20
12 Clean and Jerks 135/95

Thursday 2/6/20

Strength:

Power Snatch
Every :90 for 5 Sets
Build to Moderate Weight

Conditioning:

“Four Square”
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
3 Power Snatches

*Athletes Build in Weight Over the 5 Rounds

Wednesday 2/5/20

Strength:

Macho Man Complex
Every 2:00 x 5
Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks

Conditioning:

“Arm&Hammer”
Buy-In: 15 Clusters (135/95)

3 Rounds:
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/95)
Time Cap 20:00

Tuesday 2/4/20

Strength:

Every 2:00 for 3 Sets
Max Rep – Strict Handstand Pushup (Unbroken)
Rest 2:00
Every 2:00 for 3 Sets
Max Rep – Strict Pull Ups (Unbroken)

Conditioning:

“Bubbles”
AMRAP 12:
10 Burpees
25 Double Unders

Monday 2/3/20

CrossFit SPT’s February Newsletter went out on Friday! Please check your email for all of the exciting happens around the gym this month.

Strength:

Back Squat
12:00 to Establish 5 Rep Max

Conditioning:

“Dumb Luck”
For Time
Buy In – 800m Run
5 Rounds:
10 Alternating Dumbbell Power Snatches 50/35
10 Single Dumbbell Box Step-ups 24/20
100′ Single Dumbbell Famers Carry
Cash-Out – 800m Run
25:00 Time Cap