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© 2016 by CrossFit SPOT

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March 20, 2020

PS+Hang PS(ATK)

2(1+1)@50%

2(1+1)@60%

2x2(1+1)@70%

PC+ PP

2(1+2)@50%

2(1+2)@60%

2x2(1+1)@70%

FS

2X9@65%

7@70%

3x5@75%

Band Hamstring Curls

3x15

Deadbugs

Accumulae 100

March 19, 2020

Tall Cleans 

4x2 up to 50%

Segment Clean DL (ATK)+ Pause Clean(ATK)

1+2@55%

1+2@65%

1+2@70%

3x1+1@75%

Snatch Balance + OHS

2+1@50%

2+1@60%

2+1@70%

1+1@80%

1+1@85%

1+1@90%

1+1@95%

1+1@100%

March 17, 2020

Press in Split

3x3 up to 40%

FS+ Jerk (use % of jerk)

3+2@50%

3+2@60%

2x3+2@70%

2+1@75%

Back Extensions

4x15

Bird Dog Rows

3x8/8

Push ups

3x8-10

High Box Step Ups

3x8/8

March 16, 2020

Hip Snatches w/ straps

3x2 up to 50%

Floating Snatch DL + CS

2(2+1)@55%

2(2+1)@65%

3x1+1@75%

Back Squat 

2x7 @70%

5@75%

4x3@80%

Pull Ups

Accumulate 30

Military Press

4x5

March 13, 2020

ADV

PS+Hang PS(ATK)

2(1+1)@50%

2(1+1)@60%

3x2(1+1)@73%

PC+ PP

2(1+2)@50%

2(1+2)@60%

4x2(1+1)@73%

FS

5@65%, 

5@70%

5@75%,

 5@80%

Band Good Mornings

3x15

BB Snatch grip Rows

3x15

INT

Pause Snatch ( Pause at knee & in OHS- 3 sec each)

5x1@80%

SUPERSET- 5 sets

5 Speed Back Squats @70%

+

5 High Box Jumps

Press in Split

3x5 up to 40%

Bb Bent Over Rows

3x10

March 12, 2020

Tall Cleans 

4x3 up to 45%

Segment Clean DL (ATK)+ Pause Clean(ATK)

1+2@55%

1+2@65%

1+2@75%

3x1+2@80%

Snatch Balance + OHS

2+1@55%

2+1@65%

2+1@75%

2+1@85%

2x1+1@90%

Military Press

4x5

March 11, 2020

Power Jerk + Split Jerk

5x 1+1@80%

Slow Snatch Pull ( pause in extension)

4x3@90%

Sotts Press ( yes- from a front rack!)

5x3

Weighted  Planks

4x:30 sec

DB Bulgarian Split Squats

4x8/8

March 10, 2020

Press in Split

4x2 up to 45%

FS+ Jerk (use % of jerk)

3+2@50%

3+2@60%

3+2@70%

3x2+1@80%

Back Extensions

3x15

Bird Dog Rows

3x12/12

High Box Step Ups

3x8/8

Push Ups 

3x14-19

March 9, 2020

Superset- 4 sets

5 Kneeling Muscle Snatches

+

5 Wall Facing OHS

Clean Pull + Clean

5x1+1@80%

1 ¼ Front Squats ( come up to just about parallel)

4x3 @75%

Accumulate

30 Pull Ups

30 Push Ups

30 Hollow Body Rocks

March 8, 2020

Hip Snatches w/ straps

3x3 up to 50%

Floating Snatch DL + CS

2(2+1)@55%

2(2+1)@65%

2(2+1)@75%

3x2(1+1)@80%

Back Squat 

5@70%, 

5@75%, 

5@80%, 

5@85%

Pull Ups

Accumulate 40

Deadbugs

Accumulate 100

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