© 2019 CrossFit Spartanburg

WEDNESDAY 12.26.18

December 26, 2018

COMPTRAIN CLASS PROGRAMMING

 

STRENGTH:

SQUAT CLEAN COMPLEX

 

BUILD TO AHEAVY 3-POSITION SQUAT CLEAN: 

1 HIGH HANG SQUAT CLEAN + 1 HANG SQUAT CLEAN + 1 SQUAT CLEAN

 

METCON:

"CLEAN SHEET"

 

AMRAP 3:

9/6 CALORIE ASSAULT BIKE

9 POWER CLEANS (95/65)

 

REST 3 MINUTES

 

AMRAP 3:

9/6 CALORIE ASSAULT BIKE

7 HANG SQUAT CLEANS (115/80)

 

REST 3 MINUTES

 

AMRAP 3:

9/6 CALORIE ASSAULT BIKE

5 SQUAT CLEANS (135/95)

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