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

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December 10, 2019

WU Coach Lead 0:00-10:00

BACKBONE 10:00-30:00

"Classical Snatch"

5 @ 50%

5 @ 60%

3 @ 70%

4 x 3 @ 80%

BATTLE 30:00-55:00

"AMRAP 14"

- 15 DB Power Clean (50/35)

- 20 DB OH Lunges (50/35)

- 25 Box Jumps

December 9, 2019

WU Coach Lead 0:00-10:00

GENERATOR 10:00-30:00

5 Rounds (:90 Work / :90 Rest)

- 15/12 Cal Bike

- Max Double Unders

BATTLE 30:00-55:00

Partner WOD For Time:

- 100 C2B / Pull-ups

- 100 Thrusters (95/65)

- 100 Burpees Over Bar

(Cap 20)

December 8, 2019

WU Coach Lead 0:00-10:00

BACKBONE 10:00-35:00

"Tempo Back Squats"

1 x 7 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

4 x 4 @ 70-75% (Tempo 3:1)

BATTLE 35:00-55:00

3 Rounds For Time:

- 21 Push-ups

- 21 SDHP (115/75)

- 21 MB Sit-ups (20/14)

(Cap 12) 

December 8, 2019

WU Coach Lead 00:00-10:00

MIDLINE 10:00-30:00

3-4 Rounds

- 12/12 KB Windmills

- :45 Palov Press each side

- 1:00 Weighted Plank

BATTLE 30:00-55:00

"Partner AMRAP 20"

- 100 Cal Row

- 75 Wall Ball (20/14)

- 50 DB Snatch

- 25 Burpees to 6" Targt

December 6, 2019

WU Coach Lead 0:00-10:00

BACKBONE 10:00-30:00

"Classical Clean & Jerk"

3 + 1 @ 45%

3 + 1 @ 55%

3 + 1 @ 65%

4 x (3+1) @ 75%

BATTLE 30:00-55:00

"AMRAP 14"

- 8 D-ball G2OS (100/70)

- 16 Alternating Pistol Squats

- 8 D-ball G2OS (100/70)

- 16 DB Push Press (50/35)

December 5, 2019

WU Coach Lead 0:00-10:00

AMMO / SKILL 10:00-30:00

4 Rounds

- 8 Weighted Pull-ups (Increasing Weight)

- 5-8 Box Dips w/ 3sec Pause @ Bottom

- 15 Hollow Position Band Pull-down (Straight Arm)

- :20 Bar Kipping 

BATTLE 30:00-55:00

"PARTNER AMRAP 20"

- 200/150m Row

- 6 Burpee Box Jumps

- 1 Legless Rope Climb

** Alternating Movements!!!

December 5, 2019

WU Coach Lead 0:00-10:00

BACKBONE 10:00-35:00

"Deadlift"

1 x 5 @ 55%

1 x 5 @ 65%

1 x 5 @ 75%

1 x 3 @ 85%

4 x 1 @ 90%+++

BATTLE 35:00-55:00

For Time:

21 - 15 - 9 

- HSPU / Pike Push-ups

- Back Squats (115/85)

(Cap 8)

*** Run 2 Heats

**** Back Squats From The Ground (NOT FROM THE RACK!!!!)

December 3, 2019

WU Coach Lead 0:00-10:00

SKILL 10:00-30:00

12 Alternating Rounds (:50 Work / :20 Rest)

- Max Double Unders / Practice

- Weighted Plank 

GENERATOR 30:00-55:00

4 Rounds / 4:00 clock

- 2 Rounds "Cindy" (5 Pull-ups, 10 Push-ups, 15 Air Squats)

- 14 Alter. DB Hang Clean & Press

- 12/9 Cal Bike

December 2, 2019

WU Coach Lead 0:00-10:00

BACKBONE 10:00-30:00

"Power Snatch + Hang Power Snatch"

2 + 1 @ 45%

2 + 1 @ 55%

2 + 1 @ 65%

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

GENERATOR 30:00-55:00

"EMOM 16"

M1 - 18 Wall Ball (20/14)

M2 - 20 KB Russian Swings(32/24)

M3 - 8-15 Ring Dips

M4 - 20 V-ups

December 1, 2019

WU Coach Lead 0:00-10:00

BACKBONE 10:00-35:00

"Front Squat"

5 @ 55%

5 @ 65%

3 @ 75%

3 @ 85%

4 x 1 @ 90%+

BATTLE 35:00-55:00

"AMRAP 8"

3 - 6 - 9 - 12...

- 12/9 Cal Row

- Thrusters (95/65)

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