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

W9D3-INT/ W8D4-ADV

January 3, 2020

INT

Jerk from Rack

2@60%

2@70%

2@75%

2x1@80%

2x1@85%

 

CP

5@75%

3@85%

2x2@95%

3@85%

5@75%

 

30 Strict Pull Ups

 

Db Plank Pull Throughs

3x10

 

ADV

FS + J

2+1@60%

2+1@70%

2+1@80%

3x2+1@85%

 

BB Good Mornings

6x8

 

Bb Supinated BOR

6x8

 

Hollow Body holds 6x :30

 

Share on Facebook
Share on Twitter
Please reload