CrossFit SPOT  33 West End Avenue NY, NY 10023 (212)757-9507  info@cfspotnyc.com 

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© 2016 by CrossFit SPOT

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January 27, 2020

WU - Coach Led 0:00-10:00

TECHNIQUE 

Back Squat 10:00-30:00

(Build to a 15 rep max with good form)

GENERATOR 35:00-55:00

E2MOM x 5 Rounds

8 Toes To Bar/Knees To Elbow

10x25' Shuttle Sprints

right into

E2MOM x 5 Rounds

22 Kettlebell Swings

11 Kettlebell Sumo Deadlift High Pull

January 26, 2020

WU - Coach Led 0:00-10:00

TECHNIQUE 10:00-35:00

Snatch Balance 6x3

High Hang Snatch (from the hip) 6x3

BATTLE 40:00-55:00

21-15-9

Hand Release Pushups

Front Squat (from rack)

Assault Bike

CAP12

January 25, 2020

WU - Coach Led 0:00-10:00

TECHNIQUE - Rope Climb10:00-25:00

BATTLE 30:00-55:00

"PAY DAY"

2000/1700M ROW

at 10:00 mark

EMOM 

12 Wall Balls

12 Box Step-ups w/WB

CAP 20

(alternate between WB and Stepups, can not let rower turn off 

or will start from zero)

January 24, 2020

WU - Coach Led 0:00-10:00

TECHNIQUE 

Front Squat 10:00-30:00

(Build to a 10 rep max with good form)

GENERATOR 35:00-55:00\

AMRAP 6

10 Air Squats

20 Jump Rope

(Rest 1:30)

AMRAP 6

7 Burpees

7 Sit-ups

(Rest 1:30)

AMRAP 6

Assault Bike 10/8 Cal

Rower 10/8 Cal

January 23, 2020

WU & TECHNIQUE  0:00-20:00

Sumo Deadlift High Pull 3x10 

MB OH Walking Lunge 3x50' 

EXPLANATION 20:00-25:00

GENERATOR 30:00-55:00

AMRAP 20

18 Wallball 14/10

18/15 Cal Row

18 Knees To Elbow

18/15 Cal Row

18 Box Jumps/Step-ups

18/15 Cal Row

18 Ring Row

18/15 Cal Row

18 Burpees

18/15 Cal Row

18 Air Squats

18/15 Cal Row

18 Sit-ups

18/15 Cal Row

January 22, 2020

WU & TECHNIQUE  0:00-30:00

Learn the Bear Complex - Front Squat + S2OH + Back Squat + S2OH

(Build to a light/moderate 5 rep Bear Complex with great form)

EXPLANATION 30:00-35:00

BATTLE 

3 Rounds

200 Meter Run 

12 Pull-ups

100' Kettlebell Walking Lunges (one KB held at chest)

100' Kettlebell Farmer's Walk 50/35

(length of room is 25')

January 21, 2020

WU & TECHNIQUE  0:00-30:00

Power Clean & Jerk

EXPLANATION 30:00-35:00

GENERATOR 35:00-55:00

"KNOCK OUT" 

4:00 clock - 4 Rounds

9/6 Assault Bike Cal

12 Sumo Deadlift High Pull 65/45

15 Paralette Dip

18 Ring Row

9/6 Assault Bike Cal

January 20, 2020

WU & TECHNIQUE  0:00-25:00

DEADLIFT (Build to moderately heavy set of 10)

EXPLANATION 25:00-35:00

GENERATOR 35:00-55:00

EMOM20

12 Hand Release Pushups

50 Jump Rope

15 Kettlebell Swings (eye level)

50 Jump Rope

18 Medicine Ball Squats 20/14 (held at chest)

50 Jump Rope

January 19, 2020

WU & TECHNIQUE  0:00-30:00

STRICT PRESS, PUSH PRESS & PUSH JERK 

EXPLANATION 30:00-35:00

GENERATOR 35:00-55:00

PARTNER

100 Cal Bike

100 Deadlift 95/65

100 Burpees

100 Wall Balls 14/8

CAP 20

(share reps however partners want)

January 18, 2020

WU & TECHNIQUE  0:00-25:00

OVERHEAD SQUAT (Build to a 10 rep load)

EXPLANATION 25:00-40:00

BATTLE 40:00-55:00

4 Rounds for Time

9 High Hang Power Snatch (from hips)

15 Overhead Forward Lunge (alt. feet)

21/18 Cal Row

(load is empty barbell)

CAP15

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