© 2019 CrossFit Spartanburg

April 30, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"FRAN"

21-15-9

THRUSTERS (95#/65#)
PULL UPS

April 28, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"HURRICANE"

800M RUN

21 POWER CLEANS (155#/105#)
X3

April 27, 2018

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

OVERHEAD SQUAT

WORK UP TO A HEAVY DOUBLE

METCON:
"TKO"

M=35 / F=25 CALORIE BIKE

27 CHEST-2-BAR PULL UPS

21 POWER SNATCHES (115#/80#)
15 OVERHEAD SQUATS (115#/80#)
9 SQUAT SNATCHES (115#/80#)

April 25, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"HALF AND HALF"

TEAM WORKOUT (2 ATHLETES)

400M ROW

200M WRECK BAG RUN (50#/35#)

X8

*ATHLETES WILL COMPLETE 4 ROUNDS EACH, SWITCHING AFTER FULL ROUNDS ARE COMPLETED.  ATHLETES CAN USE BAGS, MEDBALLS, KETTLEBELLS, DUMBBELLS OR PLATES.

April 25, 2018

COMPTRAIN CLASS PROGRAMMING

OLY:
HANG SQUAT CLEAN

BUILD TO A HEAVY SINGLE

METCON:

"UNDER THE LIGHTS"

8:00 AMRAP

3 HANG SQUAT CLEANS (95#/65#)
3 TOES-2-BAR

6 HANG SQUAT CLEANS

6 TOES-2-BAR

9 HANG SQUAT CLEANS

9 TOES-2-BAR

...ADD 3 REPS EACH ROUND...

April 24, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"PLAY DEAD"

5:00 AMRAP

BUY IN = 600M RUN

12 DEADLIFTS (185#/135#)
12 LATERAL BARBELL BURPEES

REST 5:00

5:00 AMRAP

BUY IN = 400M RUN

9 DEADLIFTS (225#/155#)
9 LATERAL BARBELL BURPEES

REST 5:00

5:00 AMRAP

BUY IN = 200M RUN

6 DEADLIFTS (275#/185#)
6 LATERAL BARBELL BURPEES

April 22, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"SPIN DOCTOR"

20:00 AMRAP

30 DOUBLE UNDERS

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

15 KETTLEBELL SWINGS (55#/35#)

April 21, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"CENTURY CLUB"

TEAM WORKOUT (3 ATHLETES)

M=100 / COED=85 / F=57 CALORIE ROW

100 BOX JUMP OVERS (24"/20")
100 POWER SNATCHES (95#/65#)
100 THRUSTERS (95#/65#)

100 CHEST-2-BAR PULL UPS

100 THRUSTERS

100 POWER SNATCHES

100 BOX JUMP OVERS

M=100 / COED=85 / F=75 CALORIE ROW

April 20, 2018

ATHLETE'S CHOICE

MASTERS ONLINE QUALIFIER EVENT #4

5:00 AMRAP

9 HANDSTAND PUSH UPS

6 BAR FACING BURPEES

3 SNATCHES (165#/115#)

...OR...

COMPTRAIN CLASS PROGRAMMING

METCON:
"SURFER ON ACID"

400M RUN

21 BURPEES

X3

April 19, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"RACK CITY"

10 POWER CLEANS (155#/105#)
50 AIR SQUATS

10 FRONT SQUATS (155#/105#)
50 AIR SQUATS

10 PUSH JERKS (155#/105#)
50 AIR SQUATS

10 CLUSTERS (155#/105#)

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