© 2019 CrossFit Spartanburg

September 1, 2016

09/29/2016

20160930

FRIDAY

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH (WEEK 3):
EVERY 2:00
2 DL (130% C&J)
10 WALLBALLS (30#/20#)
X10
*ATHLETES SHOULD GO ONE SIZE LARGER THAN THEY NORMALLY USE ON WALL BALLS

CONDITIONING:
200M RUN
30 WALKING LUNGES (L + R = 1 REPS)
X5
*15:00 TIME CAP
**PROGRAMMED BY ALI


 

Posted on 09/29/2016 at 08:35 PM | Permalink | Comments (0)

09/28/2016

20160929

THURSDAY

OLY:
HANG CLEAN (WEEK 1)
EVERY 1:30
5 HANG CLEANS @ 55%
3 HANG C...

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