© 2019 CrossFit Spartanburg

October 30, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"KELEN HELLY"

1 ROUND OF "KELLY"

2 ROUNDS OF "HELEN"

1 ROUND OF "KELLY"

1 ROUND OF "KELLY" = 400M RUN + 30 BOX JUMPS (24"/20") + 30 WALL BALLS (20#/14#)

1 ROUND OF "HELEN" = 400M RUN + 21 KETTLEBELL SWINGS (55#/35#) + 12 PULL UPS

October 29, 2017

COMPTRAIN CLASS PROGRAMMING

OLY:

SNATCH

12:00 EMOM

MINUTE 1 = 3 REPS @ 75%

MINUTE 2 = 2 REPS @ 80%

MINUTE 3 = 1 REP @ 85%

MINUTE 4 = REST

X3

METCON:
"POWER DOWN"

15-12-9

CALORIE ROW

POWER SNATCH (95#/65#)

October 26, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"DEAD AHEAD"

21 DEADLIFTS (135#/95#)
15 BOX JUMPS (24"/20")
9 PUSH JERKS (135#/95#)
X4

SKILL COOLDOWN:
DOUBLE UNDERS

2:00 AMRAP

October 26, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"BALL HOGS"

TEAM WORKOUT (2 ATHLETES)

15:00 AMRAP

3 WALL BALLS (20#/14#)
3 KETTLEBELL SWINGS (55#/35#)
3 GHD SIT UPS

*ATHLETE 1 COMPLETES A ROUND OF 3 REPS, ATHLETE 2 COMPLETES A ROUND OF 3 REPS, ATHLETE 1 COMPLETES A ROUND OF 6 REPS, ATHLETE 2 COMPLETES A ROUND OF 6 REPS...9 REPS...12 REPS...15 REPS...AND SO ON.

SKILL COOLDOWN:

STRICT HANDSTAND PUSH UPS

50% OF MAX UNBROKEN STRICT HSPU

40% OF MAX UNBROKEN STRICT HSPU

30% OF MAX UNBROKEN STRICT HSPU

X2

*MINIMAL REST BETWEE...

October 25, 2017

COMPTRAIN CLASS PROGRAMMING

OLY:
SQUAT CLEAN

BUILD TO A HEAVY SINGLE

METCON:
"FOUR WHEELER"

400M RUN

M=15 / F=10 CALORIE ASSAULT BIKE

12 SQUAT CLEANS (115#/80#)

X2

October 24, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:

"LEAD FOOT"

4:00 AMRAP

M=27 / F=20 CALORIE ROW

27 BURPEES

27 CHEST-2-BAR PULL UPS

4:00 REST

4:00 AMRAP

M=21/F=15 CALORIE ROW

21 BURPEES

21 TOES-2-BAR

4:00 REST

4:00 AMRAP

M=15 / F=10 CALORIE ROW

15 BURPEES

15 PULL UPS

October 22, 2017

COMPTRAIN CLASS PROGRAMMING

OLY:

POWER SNATCH

BUILD TO A HEAVY POWER SNATCH

METCON:
"ISABEL"

30 POWER SNATCHES (135#/95#)

October 20, 2017

COMPTRAIN CLASS PROGRAMMING

OLY:
SPLIT JERK

BUILD TO A HEAVY SINGLE

METCON:
"DOUBLE OR NOTHING"

75 DOUBLE UNDERS

50 AIR SQUATS

15 POWER CLEANS (135#/95#)

X3

October 19, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"KNOTTED UP"

15:00 AMRAP

200M RUN

2 ROPE CLIMBS

October 17, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"FREEDOM SAUCE"

3:00 AMRAP

21 OVERHEAD SQUATS (95#/65#)
21 OVER THE BAR BURPEES

MAX CALORIE ROW/BIKE/SKI

3:00 REST

3:00 AMRAP

18 OVERHEAD SQUATS (115#/80#)
18 OVER THE BAR BURPEES

MAX CALORIE ROW/BIKE/SKI

3:00 REST

3:00 AMRAP

15 OVERHEAD SQUATS (135#/95#)
15 OVER THE BAR BURPEES

MAX CALORIE ROW/BIKE/SKI

3:00 REST

3:00 AMRAP

12 OVERHEAD SQUATS (155#/105#)
12 OVER THE BAR BURPEES

MAX CALORIES ROW/BIKE/SKI

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