© 2019 CrossFit Spartanburg

February 28, 2018

COMPTRAIN CLASS PROGRAMMING

OLY:
3-POSITION SQUAT SNATCH

12:00 TO BUILD TO A HEAVY SET

METCON:
"SUNNY SIDE"

5:00 AMRAP

BUY IN = 30 10M SHUTTLE SPRINTS

AMRAP WITH REMAINING TIME:
3 SQUAT SNATCHES (115#/80#)
6 LATERAL BARBELL BURPEES

5:00 REST

5:00 AMRAP

BUY IN = 30 10M SHUTTLE SPRINTS

AMRAP WITH REMAINING TIME:

3 SQUAT SNATCHES (115#/80#)
6 LATERAL BARBELL BURPEES

February 27, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"WHIP LASH"

1:00 CALORIE BIKE

1:00 WALL BALLS (20#/14#)
1:00 DOUBLE UNDERS

1:00 REST

X5

February 26, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"COPYCAT"

20:00 AMRAP

3 KETTLEBELL SWINGS (55#/35#)
3 HAND RELEASE PUSH UPS

3 CALORIE ROW/BIKE

*ADD 3 REPS TO EACH MOVEMENT EACH ROUND

February 23, 2018

OPEN GYM TOMORROW:

5-9AM

NOON-1PM

4-7PM

FRIDAY NIGHT LIGHTS @ 7PM

CROSSFIT GAMES OPEN WORKOUT 18.1

18.1 (RX)

20:00 AMRAP

8 TOES-2-BAR

10 DUMBBELL CLEAN & JERKS (50#/35#)
M=14 / F=12 CALORIE ROW

18.1 (SCALED)

20:00 AMRAP

8 KNEE UPS

10 HANG CLEAN & JERKS (35#/20#)

M=14 / F=12 CALORIE ROW

February 22, 2018

COMPTRAIN CLASS PROGRAMMING

METCON

"GOAT DAY"

EMOM X20

ODD MINUTES = MOVEMENT #1

EVEN MINUTES = MOVEMENT #2

February 21, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"DOWNPOUR"

400M RUN

12 POWER CLEANS (155#/105#)
50 DOUBLE UNDERS

X3

February 20, 2018

COMPTRAIN CLASS PROGRAMMING

OLY:

POWER SNATCH

12:00 TO WORK UP TO A HEAVY SET OF 2

METCON:
"FAST LANE"

20 BURPEE BOX JUMP OVERS (24"/20")

30 POWER SNATCHES (75#/55#)
40 OVERHEAD SQUATS (75#/55#)
M=35 / F=25 CALORIE BIKE/ROW OR 400M RUN

February 18, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"IRON LUNG"

4:00 AMRAP

M=27 / F=20 CALORIE ROW

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

4:00 REST

4:00 AMRAP

M=21 / F=15 CALORIE ROW

21 WALL BALLS

21 TOES-2-BAR

4:00 REST

4:00 AMRAP

M=15 / F=10 CALORIE ROW

15 WALL BALLS

15 PULL UPS

February 17, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"GO TIME"

TEAM WORKOUT (3 ATHLETES)

20:00 AMRAP

M=12 / F=9 CALORIE BIKE

8 BURPEES

4 CLEAN & JERKS (115#/80#)

*ATHLETES WILL COMPLETE A FULL ROUND BEFORE SWITCHING TO THE NEXT TEAMMATE.

**EVERY 6 ROUNDS (2 PER ATHLETE) THE LOAD ON THE CLEAN & JERKS INCREASES BY 20# FOR THE MALES AND 10# FOR THE LADIES.

February 15, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"MIGHTY MOUSE"

18:00 AMRAP

30 THRUSTERS (95#/65#)
30 BOX JUMPS (24"/20")

M=30 / F=21 CALORIE ROW

30 TOES-2-BAR

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