© 2019 CrossFit Spartanburg

November 1, 2015

11/30/2015

CHECK DOWN

CFS WOD - TUESDAY 1DEC2015

STRENGTH:
FRONT SQUAT (WEEK 3)
14:00 ALTERNATING EMOM
EVEN MINUTES:  3 FRONT SQUATS @ 75%
ODD MINUTES:  5 BENT OVER ROWS (DB OR BAR)
*7 SETS OF EACH MOVEMENT

METCON:
10:00 AMRAP
3 HANDSTAND PUSH UPS
6 SUMO DEADLIFT HIGH PULLS (95#/65#)
9 SIT UPS


 

Posted on 11/30/2015 at 10:45 PM | Permalink | Comments (0)

11/29/2015

LIGHTS OUT

CFS WOD - MONDAY 30NOV2015

OLY:
SNATCH (DE-LOAD)
3 REPS @ 55% EVERY 1:30
X7

METCON:
10-9-8-7-6-5-4-3-2-1
OVERHEAD SQ...

Please reload

feed the beast
nutrition blog

CHOOSING A PROGRAM

March 23, 2017

1/10
Please reload

Please reload

Archive
Please reload