© 2019 CrossFit Spartanburg

August 31, 2017

COMPTRAIN CLASS PROGRAMMING

STRENGTH/STRONGMAN/METCON/TEAM:

"STRONGMAN STYLE"

TEAMS OF 4-5 ATHLETES
5:00 AT EACH STATION:

BUTCHER PUSH

HAND OVER HAND SLED PULL

CALORIE SKI ERG

TIRE FLIP

BACK RACK BARBELL CARRY

*ATHLETES WILL TEAM UP AND COMPLETE AT MANY REPS OR COVER AS MUCH DISTANCE AS POSSIBLE IN 5:00.  MOVEMENTS, OBJECTS AND LOADS MAY VARY.

August 30, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"VILLAGE PEOPLE"

5:00 AMRAP

M=50 / F=35 CALORIE ROW

MAX REPS OF "MACHO MAN" (135#/95#)

5:00 REST

M=35 / F=25 CALORIE ROW

MAX REPS OF "MACHO MAN" (155#/105#)

5:00 REST

5:00 AMRAP

M=20 / F=25 CALORIE ROW

MAX REPS OF "MACHO MAN" (185#/135#)

"MACHO MAN" = 3 POWER CLEANS + 3 FRONT SQUATS + 3 PUSH JERKS

August 29, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"HELEN"

 

400M RUN

21 KETTLEBELL SWINGS (55#/35#)
12 PULL UPS

X3

August 28, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"DOUBLE DIP"

15:00 AMRAP

50 DOUBLE UNDERS

M=18 / F=12 CALORIE ASSAULT BIKE OR ROW

15 DUMBBELL HANG SQUAT CLEANS (50#/35#)

August 24, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"SATAN'S WHISKERS"

10 CHEST-2-BAR PULL UPS

10 FRONT SQUATS (165#/110#)
10 BURPEES

X3

August 23, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"UNDER WATER"

M=50 / F=35 CALORIE ROW

100 DOUBLE UNDERS

200M FARMERS CARRY (70#/55#)
X3

August 22, 2017

COMPTRAIN CLASS PROGRAMMING

OLY:
3 POSITION CLEAN + SPLIT JERK

METCON:

"DROP DEAD"

(:20 ON / :10 OFF) X4

SIT UPS

DEADLIFTS (155#/105#)
SIT UPS

DEADLIFTS

August 21, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"BIKE BUFFET"

4:00 AMRAP

15-12-9

WALL BALLS (20#/14#)
CHEST-2-BAR PULL UPS

MAX CALORIE ASSAULT BIKE WITH REMAINING TIME

4:00 REST

4:00 AMRAP
15-12-9

WALL BALLS

TOES-2-BAR

MAX CALORIE ASSAULT BIKE WITH REMAINING TIME

4:00 REST

4:00 AMRAP

15-12-9

WALL BALLS

PULL UPS

MAX CALORIE ASSAULT BIKE WITH REMAINING TIME

August 20, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"HARD PRESSED"

21-15-9

SUMO DEADLIFT HIGH PULLS (95#/65#)
PUSH PRESS (95#/65#)
LATERAL BAR BURPEES

August 18, 2017

METCON:
"CINDY"

20:00 AMRAP
5 PULL UPS

10 PUSH UPS

15 AIR SQUATS

OR

"MARY"
20:00 AMRAP

5 HANDSTAND PUSH UPS

10 ALTERNATING PISTOLS

15 PULL UPS

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