© 2019 CrossFit Spartanburg

December 29, 2017

SKILL METCON:

25:00 AMRAP

30 ALTERNATING PISTOLS

5 MUSCLE UPS

30FT HANDSTAND WALK

5 ROPE CLIMBS

December 29, 2017

COMPTRAIN CLASS PROGRAMMING

OLY:
HANG POWER CLEAN

15:00 TO WORK UP TO A HEAVY SET OF 2

METCON:
"DT"

12 DEADLIFTS (155#/105#)
9 HANG POWER CLEANS (155#/105#)
6 PUSH JERKS (155#/105#)
X5

December 28, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"DOUBLE DECKER"

15:00 AMRAP

15 POWER SNATCHES (75#/55#)
30 DOUBLE UNDERS

15 WALL BALLS (20#/14#)
30 DOUBLE UNDERS

CORE COOLDOWN:
50 ABMAT SIT UPS

20 HIP EXTENSIONS

X2

*NOT FOR TIME

December 26, 2017

COMPTRAIN CLASS PROGRAMMING

STRENGTH:
FRONT SQUAT

15:00 TO BUILD TO A HEAVY SINGLE

METCON:
"NICKLE AND DIME"

5:00 AMRAP

21-15-9

KETTLEBELL SWINGS (55#/35#)

FRONT SQUATS (115#/80#)
(15-10-5) CALORIE ASSAULT BIKE

5:00 REST

5:00 AMRAP

21-15-9

KETTLEBELL SWINGS

FRONT SQUATS (95#/65#)

(15-10-5) CALORIE ASSAULT BIKE

December 25, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"WATER WINGS"

20:00 AMRAP

M=27 / F=21 CALORIE ROW

21 CHEST-2-BAR PULL UPS

15 BURPEE BOX JUMPS (24"/20")
9 CLEAN & JERKS (135#/95#)

December 23, 2017

HOMEWORK:

30 MINUTE RUN

OR 

60 MINUTE LOADED RUCK/HIKE

December 23, 2017

METCON:
"12 BARS OF CHRISTMAS"

(M=95# / F=65#)

1 DEADLIFT

2 HANG POWER CLEANS

3 FRONT SQUATS

4 SHOULDER PRESS

5 BACK SQUATS

6 PUSH PRESS

7 THRUSTERS

8 SQUAT CLEANS

9 PUSH JERKS

10 HANG POWER SNATCHES

11 OVERHEAD SQUATS

12 SUMO DEADLIFT HIGH PULLS

START WITH 1 DEADLIFT AND  PROGRESS THROUGH THE WORKOUT JUST LIKE THE "12 DAYS OF CHRISTMAS" SONG (1 DEADLIFT, 2 HANG POWER CLEANS, 1 DEADLIFT, 3 FRONT SQUATS, 2 HANG POWER CLEANS, 1 DEADLIFT...AND SO ON...)

December 22, 2017

COMPTRAIN CLASS PROGRAMMING

STRENGTH:
THRUSTER

15:00 TO WORK UP TO A HEAVY SET OF 1

METCON:
"RAISE THE BAR"

8:00 AMRAP

3 THRUSTERS (95#/65#)
3 TOES-2-BAR

6 THRSUTERS

6 TOES-2-BAR

9 THRUSTERS

9 TOES-2-BAR

12...15...18...21...AND SO ON...

December 21, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"BOOM BOX"

15:00 AMRAP

M=20 / F=15 CALORIE ASSAULT BIKE

20 BOX JUMPS (24"/20")
10 DEADLIFTS (245#/165#)

CORE COOLDOWN:

COACH'S CHOICE

December 20, 2017

COMPTRAIN CLASS PROGRAMMING

METCON:
"WIPED CLEAN"

EVERY 4:00 COMPLETE THE FOLLOWING:

30 AIR SQUATS

M=20 / F=15 CALORIE ROW

7 CLEAN & JERKS (135#/95#)
X5

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