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 Lead 0:00-10:00

BACKBONE 10:00-30:00

"Power Snatch + Hang Power Snatch"

2 + 2 @ 40%

2 + 2 @ 50%

2 + 2 @ 60%

4 x (2+1) @ 70-75%

BATTLE 30:00-55:00

"AMRAP 15"

- 5 DB Man-Makers (50/35)

- 10 Burpee Box Jumps

- 15 C2B Pull-ups

- 20 Air Squats

January 26, 2020

WU Coach Lead 0:00-10:00

BACKBONE 10:00-35:00

"Front Squat"

5 @ 50%

5 @ 60%

3 @ 70%

3 @ 80%

2 @ 85%

4 x 1 @ 90%+++

BATTLE 35:00-55:00

"Elizabeth"

21 - 15 - 9

- Clean (135/95)

- Ring Dips

(Cap 7)

January 25, 2020

WU Coach Lead 0:00-10:00

AMMO / MIDLINE 10:00-30:00

"AMRAP 15"

- 3 / 3 KB/DB Turkish Get-ups

- 10 Strict T2B / Knee Tucks

- 20 KB Russian Swings

- :45 Weighted Plank

BATTLE 30:00-55:00

3 Rounds For Time:

- 18 DB Deadlift (50/35)

- 12 Cal Bike

- 3 Rope Climbs / Rope Get-ups

(Cap 12)

January 24, 2020

WU Coach Lead 0:00-10:00

GENERATOR 10:00-30:00

"Partner AMRAP 13"

10 - 20 - 30 - 40...

- Sync. Sit-ups

- 100 Double Under (Share Reps)

BATTLE 30:00-55:00

"PARTNER WOD FT"

Buy In: 50 Sync. Burpees

- 60 Hang Power Snatch (95/65)

- 1200m Row

- 60 OH Squats (95/65)

(Cap 16)

January 23, 2020

WU Coach Lead 0:00-10:00

BACKBONE 10:00-30:00

"Power Clean + Jerk"

3 + 1 @ 45%

3 + 1 @ 55%

3 + 1 @ 65%

4 x (2+1) @ 75%

BATTLE 30:00-55:00

"AMRAP 16"

- 7 Devil Press (50/35)

- 14 Ring Dips

- 21 Cal Bike

- 28 Box Jumps

January 23, 2020

WU Coach Lead 0:00-10:00

BACKBONE 10:00-35:00

"Deadlift"

10 @ 40%

7 @ 50%

5 @ 60%.               "DB Bent Over Row"

5 x 5 @ 70%           5 x 10/10 @ 25-30% BW

BATTLE 35:00-55:00

"EMOM 12"

M1) :45 Max Double Unders

M2) :45 Max HSPU

January 21, 2020

WU Coach Lead 0:00-15:00

BATTLE 15:00-55:00

"Partner AMRAP 30"

Buy In: 150 Air Squats

A1) 200m Row

A2) 21 KB Russian Swing (32/24)

B1) 200m Row

B2) 15 Wall Ball (20/14)

C1) 200m Row

C2) 12 Pull-ups

** One Partner Works At A Time!!

Both Must Complete A1+A2 To Move On

January 20, 2020

WU Coach Lead 0:00-10:00

BACKBONE 10:00-35:00

"Classical Snatch"

3 @ 40%

3 @ 50%

3 @ 60%

3 @ 65%

EMOM 7

2 @ 70-75%

BATTLE 35:00-55:00

"AMRAP 12"

- 10 D-Ball G2OS

- 15 Push-ups

- 20 DB Cleans (50/35)

January 19, 2020

WU Coach Lead 0:00-10:00

BACKBONE 10:00-35:00

"Front Squat"

10 @ 50%

7 @ 60%

5 @ 70%

5 x 3 @ 80-85%

BATTLE 35:00-55:00

2 Rounds For Time:

- 15 Thrusters @ 40% C&J

- 12 Burpee Over Bar

- 9 T2B / K2E

(Cap 7)

January 18, 2020

WU Coach Lead 0:00-10:00

SKILL 10:00-25:00

"EMOM 12"

M1 - :45 Max Double Under / Practice

M2 - :30 Ring Support Hold @ Top

GENERATOR 25:00-55:00

5 Rounds / 4:00 clock

- 10-15 Bench Press @ 50-55%

- 20 KB SDHP (32/24)

- 20 Alternating Pistol Squats

*** Heat 2 Start @ 2:00!!

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