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

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November 10, 2019

WU Coach Lead 0:00-10:00

AMMO 10:00-30:00

3-4 Rounds

- 10/10 DB Single Leg RDL's

- 3/3 Turkish Get-ups

- 1:00 Weighted Plank

BATTLE 30:00-55:00

5 Rounds /3:00 Clock

- 12/9 Cal Bike

- 14 MB Cossack Squats

- 10 T2B / K2E

November 8, 2019

WU Coach Lead 0:00-10:00

BACKBONE 10:00-35:00

"Back Squats"

5 @ 50%

5 @ 60%

5 @ 70%

3 @ 80%

2 @ 85%

3 x 1 @ 90%+

BATTLE 35:00-55:00

"AMRAP 7"

- 7 Deadlift (185/135)

- 7 Burpees Over Bar

*** Two Heats!!!

November 8, 2019

For Time:

- 40 Ring Muscle Ups (Sc. Pullups)

- 80 Cal Row

- 120 Wallball (20/14)

(Cap 20)

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8 Rounds For Time:

- 5 Muscle Ups / Pull-ups

- 10 Cal Row

- 15 Wall Ball

(Cap 20)

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5 Rounds For Time:

- 8 Muscle Ups / Pull-ups

- 16 Cal Row

- 24 Wall Ball

(Cap 20)

November 6, 2019

WU Coach Lead 0:00-10:00

BATTLE 10:00-45:00

"Partner WOD"

- 2000m Row

- 6 Rounds "Cindy" (3 Each)

- 60 Sync. MB Sit-ups

- 6 Rounds "Cindy" (3 Each)

- 2000m Row

(Cap 35)

*** One Partner Works At A Time, Share All Reps!!!

MOBILITY 45:00-60:00

November 6, 2019

WU Coach Lead 0:00-10:00

BACKBONE 10:00-35:00

"Classical Snatch"

1 x 5 @ 50%

1 x 5 @ 60%

1 x 3 @ 70%

1 x 3 @ 80%

1 x 2 @ 85%

3 x 1 @ 90%+

GENERATOR 35:00-55:00

"EMOM 16"

M1: 150m Sprint

M2: 20 KB Russian Swings (32/24)

M3: 15 Box Jump Overs

M4: 10-15 Pull Ups (Strict ALAP)

November 4, 2019

WU Coach Lead 0:00-10:00

BACKBONE 10:00-30:00

"Power Clean"

1 x 5 @ 50%

1 x 5 @ 60%

1 x 3 @ 70%

3 x 3 @ 75%

BATTLE 30:00-55:00

Partner AMRAP 20

- 12/9 Cal Row

- 9 Hang Power Cleans (135/95) or 55%

- 6 S2OH

*** Round for Round!!

One Athlete works at a Time and must complete

all 3 movements back to back.

November 2, 2019

WU Coach Lead 0:00-10:00

THRUSTER 10:00-20:00

5 @ 50%

5 @ 60%

2 x 3 @ 65-70%

BATTLE 20:00-55:00

"Partner AMRAP 30"

- 1000m Row

- 50 Thrusters (95/65)

- 200 Double Unders (Singles x2)

- 50 T2B / K2E

November 1, 2019

WU Coach Lead 0:00-10:00

AMMO 10:00-30:00

3-4 Rounds

- 15 Plyometric Push-ups (Stacked Plates)

- 10-15 Inverted Rows (Barbell)

- 15 Barbell Rollouts

BATTLE 30:00-55:00

"AMRAP 15"

- 400m Run

- 20 DB Alternating Hang Snatch (50/35)

- 15 Pull-ups

- 10 Burpees

November 1, 2019

For Time:

- 30 Box Jumps (24/20)

- 15 C&J 

- 30 Box Jumps

- 15 C&J 

- 30 Box Jumps

- 10 C&J

- 30 Pistol Squats

- 10 C&J

- 30 Pistol Squats

- 5 C&J

- 30 Pistol Squat

- 5 C&J

(Cap 20)

October 30, 2019

WU - Coach Lead 0:00-10:00

METCON / CHIPPER 15:00-50:00

Buy-in 150 Dus

3 Rounds of

50 Sit Ups 

40 Air Squats 

30 D-Ball Kang Squats 70/50

20 Box Jump Overs

10 Single DB Manmaker 35/25 (5R/5L)

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