For a mixed reef, about 15-20x turnover is good. Some barebottom SPS tanks have 100x + turnover. If you have a sandbed, that will probably be the limiting factor.
There is such a thing as too much flow, especially if you're keeping LPS and softies. You can literally tear the flesh off of corals like Hammers/Frogspawns. SPS can take and need alot more flow.
Either way, never directly point a powerhead at any coral including SPS. Random, indirect flow is the key.