© 2019 CrossFit Spartanburg

November 30, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"LONG GONE"

1:00 AMRAP AT EACH STATION:

WALL BALLS (20#/14#)
DUMBBELL SNATCH (50#/35#)
CALORIE BIKE/ROW/SKI ERG

X5

*1:00 REST BETWEEN ROUNDS

November 29, 2017

COMPTRAIN CLASS PROGRAMMING

OLY:

CLEAN & JERK

10:00 EMOM

1 POWER CLEAN + 1 PUSH JERK

METCON:
"SWING SET"

15:00 AMRAP
100M RUN

2 KETTLEBELL SWINGS (55#/35#)
100M RUN

4 KETTLEBELL SWINGS

100M RUN

6 KETTLEBELL SWINGS

100M RUN

8 KETTLEBELL SWINGS...10 KETTLEBELL SWINGS...AND SO ON...

November 28, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"2K TEST"

2000M ROW

CORE COOLDOWN:

COACH'S CHOICE

November 27, 2017

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

BACK SQUAT

5-5-4-4-3-3

METCON:
"HUMPTY DUMPTY"

10 POWER SNATCHES (115#/80#)
20 BOX JUMP OVERS (24"/20")

30 WALL BALLS (20#/14#)
X3

November 26, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:

"THIRD WHEEL"

TEAM WORKOUT (3 ATHLETES)

25:00 AMRAP

600M RUN (200M PER ATHLETES)

M=60 / F=42 / COED=51 CALORIE ASSAULT BIKE

60 THRUSTERS (SEE LOADS BELOW)

ROUND 1 = 75#/55#

ROUND 2 = 95#/65#

ROUND 3 = 115#/80#

ROUND 4 = 135#/95#

ROUND 5 = 155#/105#

November 23, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"VOORHEES"

13:00 AMRAP

55 BURPEES

55 PULL UPS

M=55 / F=40 CALORIE ROW

55 HANDSTAND PUSH UPS

OLY:
SNATCH

WITH A RUNNING CLOCK

0:00 - 3:00

WORK UP TO A HEAVY TRIPLE HIGH HANG POWER SNATCH

3:00 - 6:00

WORK UP TO A HEAVY DOUBLE HANG POWER SNATCH

6:00 - 9:00

WORK UP TO A HEAVY SINGLE POWER SNATCH

November 23, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"THREE CHEERS"

18:00 AMRAP

3 KETTLEBELL SWINGS (55#/35#)
3 BOX JUMP OVERS (24"/20")

200M RUN

6 KETTLEBELL SWINGS

6 BOX JUMP OVERS

200M RUN

9 KETTLEBELL SWINGS

9 BOX JUMP OVERS

200M RUN

...CLIMBING BY 3 REPS EACH ROUND...

MIDLINE:

2:00 L-SIT

*EVERY BREAK = 10 GHD SIT UPS

November 22, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:

"FRONT LOADER"

TEAM WORKOUT (3 ATHLETES)

7:00 AMRAP

50 PUSH PRESS (135#/95#)
50 PUSH PRESS (155#/105#)
AMRAP PUSH PRESS (185#/135#)

3:00 REST

7:00 AMRAP

50 FRONT SQUATS (135#/95#)
50 FRONT SQUATS (155#/105#)
AMRAP FRONT SQUATS (185#/135#)

3:00 REST

7:00 AMRAP

50 HANG POWER CLEANS (135#/95#)
50 HANG POWER CLEANS (155#/105#)
AMRAP HANG POWER CLEANS (185#/135#)

November 20, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"MIXED FEELINGS"

EVERY 4:00 X5

12 PULL UPS

16 DEADLIFTS (135#/95#)
M=14 / F=10 CALORIE ASSAULT BIKE

November 19, 2017

COMPTRAIN CLASS PROGRAMMING

STRENGTH/OLY:

OVERHEAD SQUAT

3-3-3-3-3

METCON:
"DENIM"

15:00 AMRAP

60 DOUBLE UNDERS

M=30 / F=21 CALORIE ROW

15 OVERHEAD SQUATS (115#/80#)

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