© 2019 CrossFit Spartanburg

SATURDAY 1.6.18

January 6, 2018

COMPTRAIN CLASS PROGRAMMING

 

METCON:

"ANY MINUTE"

 

TEAM WORKOUT (3 ATHLETES)

 

EMOM X24

STATION 1 = 1 ROUND OF "CINDY"

STATION 2 = 10 HANG POWER SNATCHES (95#/65#)
STATION 3 = MAX ASSAULT BIKE CALORIES

STATION 4 = REST

 

*EACH ATHLETE WILL CYCLE THROUGH THE 6 ROUNDS, OR 24 STATIONS OF THE WORKOUT.  ATHLETE #2 STARTS 1 MINUTE BEHIND.  ATHLETE #3 STARTS 2 MINUTES BEHIND.  SCORE = TEAM TOTAL ON THE BIKE.  NO NEED TO RESET THE MONITOR.  ON THE FIRST 2 MOVEMENTS, THE ATHLETES WILL REST THE REMAINDER OF THE MINUTE AFTER THE WORK IS COMPLETED BEFORE BEGINNING THE NEXT STATION.  1 ROUND OF "CINDY" = 5 PULL UPS + 10 PUSH UPS + 15 AIR SQUATS.  WEIGHT ON THE BARBELL SHOULD BE SOMETHING THAT ATHLETES WILL COMPLETE UNBROKEN ON EVERY ROUND.  IT IS OK IF THERE ARE MULTIPLE BARBELLS FOR TEAMS WITH ATHLETES USING DIFFERENT WEIGHTS.

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