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

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December 10, 2019

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

December 9, 2019

WU & TECHNIQUE  0:00-25:00

High Hang Power Clean

High Hang Clean

EXPLANATION 30:00-35:00

BATTLE 35:00-55:00

"Beginners DT"

5 Rounds

12 Deadlift

9 Hang Power Clean (from third pull)

6 Shoulder to Overhead

Run 200 Meters (the run is performed after every round of 12-9-6)

CAP20

(Technique plates and bars for load)

December 8, 2019

WU & Technique 0:00-20:00

Double Unders

BATTLE 30:00-55:00

"Camino Largo"

100 Assault Bike Calories

100 Pull-ups (banded if needed)

100 Empty Barbell Thrusters

100 Push-ups

100 Box Jumps/Step-ups

CAP25

(Partners switch every :30)

December 7, 2019

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' Shuffle Sprints

right into

E2MOM x 5 Rounds

22 Kettlebell Swings

11 Kettlebell Sumo Deadlift High Pull

December 6, 2019

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

December 5, 2019

WU - Coach Led 0:00-10:00

TECHNIQUE - Rope Climb10:00-25:00

BATTLE 30:00-55:00

"PAY DAY"

2000 M ROW

EMOM 

7 Wall Balls

7 Box Step-ups

CAP 20

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

or will start from zero)

December 4, 2019

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

December 3, 2019

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

December 2, 2019

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 (Partner)

3 Rounds

200 Meter Run 

12 Pull-ups

50' Walking Lunges

50' Kettlebell Farmer Walk

(Run together, Pullups one partner finishes 12 then next partner, same for lunges and KB Farmer Walk)

CAP20

December 1, 2019

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

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