© 2019 CrossFit Spartanburg

July 31, 2017

PROGRAMMED BY CROSSFIT LINCHPIN

OLY:
HANG SNATCH

2-2-2-2-2-2-2

METCON:
8:00 AMRAP
40 DOUBLE UNDERS

4 SQUAT SNATCHES (115#/80#)
4 BAR FACING BURPEES

July 27, 2017

METCON:
"HALL"

3 POWER CLEANS (225#/155#)
200M RUN

20 KETTLEBELL SNATCHES (55#/35#)

2:00 REST
X5

July 27, 2017

METCON:
"JACKIE"

1000M ROW

50 THRUSTERS (45#/35#)
30 PULL UPS

*ATHLETES WILL START THE "FINISHER" (DETAILED BELOW) EXACTLY 2:00 AFTER THE 2ND ATHLETE FINISHES THE WORKOUT.  "JACKIE" WILL NOT BE PERFORMED AS A TEAM AND THE "FINISHER" WILL NOT BE SCORED.  THE 1ST TWO ATHLETES TO FINISH WILL BE PAIRED UP, THE 2ND TWO ATHLETES TO FINISH WILL BE PAIRED UP AND SO ON.

**THE 1ST 2 ATHLETES TO FINISH "JACKIE" MUST CARRY A HEAVY MEDBALL 400M, THE 2ND COUPLE TO FINISH MUST DRAG A LOADED SLED 400M, THE 3RD...

July 26, 2017

METCON:
MAINSITE WOD 7.24.17

7:00 AMRAP

50 DOUBLE UNDERS

10 OVERHEAD SQUATS (135#/95#)

OLY:
WORK UP TO A HEAVY SNATCH + HANG SNATCH

July 24, 2017

METCON:

MAINSITE WOD 7.20.17

15:00 AMRAP
30 AIR SQUATS

20 HANDSTAND PUSH UPS

10 DEADLIFTS (225#/155#)

SKILL:
HANDSTAND WALKS/HOLDS/ETC.

July 24, 2017

METCON:
MAINSITE WOD 7.19.17

25 GHD SIT UPS

3 ROPE CLIMBS

400M RUN

X4

July 21, 2017

METCON:
PROGRAMMED BY CROSSFIT LINCHPIN

21-15-9

CALORIE ASSAULT BIKE

GHD SIT UPS

5:00 REST

21-15-9

CALORIE ASSAULT BIKE

TOES-2-BAR

*CALORIE ROW CAN BE SUBSTITUTED IN FOR BIKE AS NEEDED DURING CLASSES

July 20, 2017

METCON:
MAINSITE WOD 7.16.17

50 JUMPING ALTERNATING LUNGES

50 PULL UPS

50 PUSH PRESS (95#/65#)
50 HIP EXTENSIONS

50 BURPEES

July 18, 2017

STRENGTH/OLY:
INDEPENDENCE GAMES INDIVIDUAL WORKOUT #2

"TOUCH & GO"

6:00 TO FIND MAX COMPLEX LOAD
5 DEADLIFTS

4 POWER CLEANS

3 SQUAT CLEANS

2 SHOULDER-2-OVERHEAD

1 THRUSTER

METCON:
MAINSITE WOD 7.15.17

27-21-15-9

SQUAT CLEANS (95#/65#)
RING DIPS

July 18, 2017

METCON:
MAINSITE WOD 7.14.17

50 BOX JUMPS (30"/24")
50 KETTLEBELL SWINGS (70#/55#)
50 KNEES-2-ELBOWS

50 WALL BALLS (30#/20#)
50 BURPEES

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