© 2019 CrossFit Spartanburg

February 17, 2020

COMPTRAIN CLASS PROGRAMMING

METCON:

"FOOT LOCKER"

9 TOES-2-BAR

15 WALL BALLS (20/14)

X5

DIRECTLY INTO...

9 POWER SNATCHES (75/55)

15 OVERHEAD SQUATS (75/55)

X5

February 15, 2020

METCON:

"KEEGAN"

TEAM WORKOUT (2 ATHLETES)

2002M ROW

17 POWER SNATCHES (75/55)

X10 (5 ROUNDS PER ATHLETE)

100/80 CALORIE BIKE

17 THRUSTERS (75/55)

X10 (5 ROUNDS PER ATHLETE)

1 MILE RUN

*SPLIT ROW, BIKE AND RUN BETWEEN PARTNERS AS NEEDED

February 14, 2020

COMPTRAIN CLASS PROGRAMMING

METCON:

"FRAN"

21-15-9

THRUSTERS (95/65)

PULL UPS

February 14, 2020

COMPTRAIN CLASS PROGRAMMING

METCON:

"MOSCOW MULE"

ON THE 4:00 X 6 ROUNDS:

15 RUSSIAN KETTLEBELL SWINGS (70/55)

50' WALKING LUNGE

15/12 CALORIE BIKE

February 13, 2020

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

THRUSTER

WORK UP TO A HEAVY SET OF 3

METCON:

"VENTI"

AMRAP 20:

20 WALL BALLS (20/14)

20 SINGLE-ARM DUMBBELL SNATCHES (50/35)

20 BOX JUMPS (20"/24")

20 SINGLE-ARM DUMBBELL PUSH PRESS (50/35)

20/15 CALORIE ROW

February 11, 2020

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

BENCH PRESS

BUILD TO A HEAVY SET OF 3

METCON:

"SWOLE CYCLE"

TABATA:

STRICT PULL UPS

BIKE CALORIES

PUSH UPS

BIKE CALORIES

TABATA = 8 ROUNDS OF :20 ON / :10 OFF

February 10, 2020

COMPTRAIN CLASS PROGRAMMING

OLY:

HANG SQUAT CLEAN

WORK UP TO A HEAVY SINGLE

METCON:

"UNDERRATED"

AMRAP 9:

30 DOUBLE UNDERS

1 HANG SQUAT CLEAN (135/95)

30 DOUBLE UNDERS

2 HANG SQUAT CLEANS

30 DOUBLE UNDERS

3 HANG SQUAT CLEANS...AND SO ON...

February 7, 2020

COMPTRAIN CLASS PROGRAMMING

METCON:

"STRANGER THINGS"

TEAM WORKOUT (2 ATHLETES)

AMRAP 25:

3 WALL BALLS (20/14)

3 KETTLEBELL SWINGS (55/35)

3 CALORIE BIKE

6 WALL BALLS

6 KETTLEBELL SWINGS

6 CALORIE BIKE

...9...12...15...AND SO ON

*ATHLETES WILL SWITCH AFTER COMPLETING A FULL ROUND

February 7, 2020

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

PUSH PRESS

BUILD TO A HEAVY SET OF 3

METCON:

"CIN CITY"

21 PUSH PRESS (95/65)

5 ROUNDS OF "CINDY"

15 PUSH PRESS

3 ROUNDS OF "CINDY"

9 PUSH PRESS

1 ROUND OF "CINDY"

February 6, 2020

COMPTRAIN CLASS PROGRAMMING

OLY:

POWER SNATCH

BUILD TO A MODERATE SET OF 3

METCON:

"FOUR SQUARE"

ON THE 4:00 X 5 ROUNDS:

300/250M ROW

20 SIT UPS

3 POWER SNATCHES

*ATHLETES BUILD IN WEIGHT OVER THE 5 ROUNDS

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