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

4.5 150 people love our classes

Privacy Policy

  • Facebook
  • Instagram
  • YouTube
  • Twitter

© 2016 by CrossFit SPOT

crossfit_journal_logo.png
logo_usa_weightlifting.jpg

9/15/18 "My SPOT #1"

September 14, 2018

WU - Coach Led 0:00-10:00

 

TECHNIQUE 10:00-40:00

Snatch 1st,2nd, 3rd Positon then Snatch 10:00-20:00

4x3 (with a 3 sec pause at each position)

 

Clean 1st,2nd, 3rd Position then Clean 20:00-30:00

4x3 (with a 3 sec pause at each position)

 

Deadlift 30:00-40:00

4x10 (increasing weight with good form)

 

GENERATOR 40:00-55:00

AMRAP 12 (partners)

20 Pull-ups/Jumping Pull-ups

20 V-ups

20 Cal Assault Bike

(reps can be split however partners want)

 

 

 

Share on Facebook
Share on Twitter
Please reload