June 4, 2020

COMPTRAIN CLASS PROGRAMMING

METCON:

"OPPOSITE DAY"

30-20-10

ALTERNATING DUMBBELL SNATCHES (50/35)

PUSH UPS

DIRECTLY INTO...

10-20-30

ALTERNATING DUMBBELL HANG CLEAN & JERKS (50/35)

BURPEES

June 3, 2020

COMPTRAIN CLASS PROGRAMMING

METCON:

"FARMHAND"

100' BUTCHER PUSH

200M SINGLE-ARM FARMERS CARRY (50/35)

30 SIT UPS

X5

June 2, 2020

COMPTRAIN CLASS PROGRAMMING

OLY:

SNATCH

SNATCH COMPLEX:

1 SNATCH DEADLIFT

1 SNATCH PULL

1 POWER SNATCH

METCON:

"HELLHOLE"

50 POWER SNATCHES (115/85)

"2-2-2-3" INTERVALS STYLE:

35 DOUBLE UNDERS

5 LATERAL BARBELL BURPEES

MAX POWER SNATCHES

AMRAP 2

2:00 REST

AMRAP 2

2:00 REST

AMRAP 2

2:00 REST

AMRAP 3

June 1, 2020

COMPTRAIN CLASS PROGRAMMING

SKILL WORK:

ROPE CLIMBS

METCON:

"SPACE CADET"

21-18-15-12-9-6-3

DOUBLE DUMBBELL SQUATS (50/35)

200 RUN

May 31, 2020

COMPTRAIN CLASS PROGRAMMING

OLY:

CLEAN & JERK

10:00 EMOM

2 CLEAN & JERKS

METCON:

"BASE CAMP"

1 ROUND OF "STRICT CINDY"

1 CLEAN & JERK (155/105)

1 ROUND OF "STRICT CINDY"

2 CLEAN & JERKS (155/105)

1 ROUND OF "STRICT CINDY"

3 CLEAN & JERKS (155/105)

...AND SO ON...

May 28, 2020

|

COMPTRAIN CLASS PROGRAMMING

METCON:

"EHARMONY"

30 SUMO DEADLIFT HIGH PULLS

30 FRONT SQUATS

30 HANG SQUAT CLEANS

30 POWER SNATCHES

30 OVERHEAD SQUATS

*5 BURPEES EVERY MINUTE ON THE MINUTE

**BARBELL = 95/65

May 27, 2020

COMPTRAIN CLASS PROGRAMMING

SKILL WORK:

ROPE CLIMB

METCON:

"REVERSE PSYCHOLOGY"

30 REVERSE LUNGES

200M RUN

10 TOES-2-BAR

X5

May 26, 2020

COMPTRAIN CLASS PROGRAMMING

METCON:

"FIVE BELOW"

AMRAP 5:

100 DOUBLE UNDERS

DIRECTLY INTO...

MAX ROUNDS

6 LATERAL DUMBBELL BURPEES

12 DUMBBELL FRONT SQUATS (50's/35's)

REST 5 MINUTES

AMRAP 5:

100 DOUBLE UNDERS

DIRECTLY INTO...

MAX ROUNDS

6 LATERAL DUMBBELL BURPEES

9 DUMBBELL THRUSTERS (50's/35's)

AMRAP 5:

100 DOUBLE UNDERS

DIRECTLY INTO...

MAX ROUNDS

6 LATERAL DUMBBELL BURPEES

6 DUMBBELL CLUSTERS (50's/35's)

May 26, 2020

COMPTRAIN CLASS PROGRAMMING

OLY:

HANG POWER CLEAN

5-4-3-2-1

METCON:

"FLEX SEAL"

:20 DEADLIFTS (135/95)

:10 REST

:20 SIT UPS

:10 REST

X16

May 26, 2020

METCON:

"MURPH"

1 MILE RUN

100 PULL UPS

200 PUSH UPS

300 AIR SQUATS

1 MILE RUN

Please reload

feed the beast
nutrition blog

CHOOSING A PROGRAM

March 23, 2017

1/10
Please reload

Please reload

Archive
Please reload

© 2019 CrossFit Spartanburg

  • Facebook - White Circle
  • Instagram - White Circle
  • Twitter - White Circle
  • RSS - White Circle