WOD - workout of the day

CrossFit SPT - Southlake Texas

Workout of the day schedule

Monday 11/21/16

Strength:

  • EMOM for 10:00
  • Even-4 front squat @65%
  • Odd-6 back squat @ same weight

Conditioning:

  • 5:00 AMRAP
  • Burpee box jumps 24/20
  • -5:00 rest-
  • 4:00 AMRAP
  • Shuttle run
  • -4:00 rest-
  • 3:00 AMRAP
  • power clean 155/105
  • -3:00 rest-
  • 2:00 AMRAP
  • Wall balls 20/14 10/9
  • -2:00 rest-
  • 1:00 AMRAP
  • Pull ups

Tuesday 11/22/16

  • If you haven’t picked up your camo hoodie, please grab them this week!
  • Barbell Warm Up

Strength:

  • Every :90 for 7 sets
  • 1 power snatch + 1 snatch

Metcon:

  • 5 rounds
  • 5 HSPU
  • 10 Power snatch 95/65
  • 30 DU

Wednesday 11/23/16

**Regular Class schedule except no 6 pm!

Strength:

  • Deadlift
  • 10-8-6-4-2
  • Add each set
  • Rest as needed

Conditioning:

  • For Time:
  • 800m run
  • 40 kb swings 53/35
  • 20 burpees
  • 1000m row

Thursday 11/24/16

  • Happy Turkey Day!
  • Open Gym Only
  • 8-10 am

Friday 11/25/16

  • Open Gym only!
  • 8-10am
  • “Artie”
  • AMRAP 20:00
  • 5 pull up
  • 10 push up
  • 15 squat
  • 5 pull up
  • 10 thruster 95m/65w

Saturday 11/26/16

  • AMRAP 30:00
  • Teams of 2
  • Partner split however
  • Start with empty bar
  • 100 ohs 45/35
  • 800 together
  • 60 front squat 95/65
  • 400 together
  • 20 cluster 135/95