© 2019 CrossFit Spartanburg

September 29, 2017

COMPTRAIN CLASS PROGRAMMING

OLY:

BUILD TO A HEAVY POWER CLEAN

METCON:

"PULL OVER"

21 LATERAL BARBELL BURPEES

21 POWER CLEANS (135#/95#)
21 LATERAL BARBELL BURPEES

September 28, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"PLAYGROUND"

1 MILE RUN

21 KETTLEBELL SWINGS (70#/55#)
21 GOBLET SQUATS (70#/55#)
800M RUN

15 KETTLEBELL SWINGS

15 GOBLET SQUATS

400M RUN

9 KETTLEBELL SWINGS

9 GOBLET SQUATS

September 27, 2017

COMPTRAIN CLASS PROGRAMMING

STRENGTH:
BUILD TO A HEAVY PAUSING FRONT SQUAT

BUILD TO A HEAVY FRONT SQUAT

METCON:
"DOUBLE OVER"

8:00 AMRAP

15 ABMAT SIT UPS

30 DOUBLE UNDERS

September 26, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:

"CAPTAIN CRUNCH"

4:00 AMRAP

12 DEADLIFTS (95#/65#)
9 HANG POWER CLEANS (95#/65#)
6 PUSH JERKS (95#/65#)
X3

MAX CALORIE ROW WITH REMAINING TIME

4:00 REST

4:00 AMRAP

12 DEADLIFTS (135#/95#)
9 HANG POWER CLEANS (135#/95#)
6 PUSH JERKS (135#/95#)

X2

MAX CALORIE ROW WITH REMAINING TIME

4:00 REST

4:00 AMRAP

12 DEADLIFTS (155#/105#)
9 HANG POWER CLEANS (155#/105#)
6 PUSH JERKS (155#/105#)
MAX CALORIE ROW WITH REMAINING TIME

September 24, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:

"DOUBLE TAKE"

15:00 AMRAP

55 POWER SNATCHES (95#/65#)
55 PULL UPS

55 CALORIE ROW OR 40 CALORIE BIKE

55 HANDSTAND PUSH UPS

September 22, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"MIND ERASER"

20:00 AMRAP

7 POWER CLEANS (135#/95#)
7 BURPEES

200M RUN

September 21, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"BLITZEN"

M=20 / F=15 CALORIE ROW

10 THRUSTERS (115#/80#)
X5

September 20, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"PUMP HOUSE"

15-12-9-6-3

STRICT RING DIPS

STRICT PULL UPS

*200M RUN FOLLOWING EACH ROUND

September 19, 2017

COMPTRAIN CLASS PROGRAMMING

OLY:

10:00 EMOM

0:00 - 5:00

3 PAUSING SNATCH DEADLIFTS

5:00 - 10:00

3 SNATCH HIGH PULLS

REST 5:00

10:00 TO FIND HEAVY POWER SNATCH

METCON:
"HEAD TO TOE"

8:00 AMRAP

10 TOES-2-BAR

10 BURPEES

September 17, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"SHRED IT"

80 DOUBLE UNDERS

80 AIR SQUATS

800M RUN

400M LOADED RUN (50-ISH#/35-ISH#)
40 KETTLEBELL SWINGS (70#/55#)
M=30 / F=21 CALORIE ASSAULT BIKE

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