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© 2016 by CrossFit SPOT

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10/18/18 "My SPOT #3"

October 19, 2018

WU - Coach Led 0:00-10:00

 

TECHNIQUE 10:00-40:00

Bar Kip 10:00-20:00

6x7 (build momentum with each rep)

 

BB Thruster 20:00-30:00

4x15 (use just the barbell and focus on driving

from the bottom)

 

KB Swings 30:00-40:00

6x10 (increasing range of motion until overhead)

 

GENERATOR 40:00-55:00

For Time:

500M Row

20 MB Slams 20/14

20 MB Thruster 20/14

400M Row

15 MB Slams 20/14

15 MB Thruster 20/14

300M Row

10 MB Slams 20/14

10 MB Thruster20/14

CAP15

 

 

 

 

 

 

 

 

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