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

ADV- W1D4/ INT-W1D3

February 7, 2020

ADV

CS w/ pause at knee & pause in OHS ( 2 sec each pause)

3@50%

3@60%

4x2@70%

 

CC+FS+J (for the jerk, pause in dip & in split, 2 sec each)

1+2+1@50%

1+2+1@60%

4x1+2+1@70%

 

Push Ups

Accumulate 30

 

Pull ups

Accumulate 30

 

 

INT

Jerk + OH Split Squat

4x3/3 @60%

 

Snatch balance

4x2@65%

 

Tempo FS (3-3-3)

5x2@70%

 

Share on Facebook
Share on Twitter
Please reload