© 2019 CrossFit Spartanburg

May 31, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"BUMPY RIDE"

IN TEAMS OF 3, AMRAP 25:

9/6 CALORIE ASSAULT BIKE

6 BURPEES OVER WRECK BAG

100 METER WRECK BAG RUN (50/35)

May 30, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"MANI-PEDI"

ON THE 2:00 X 7 SETS:

36 DOUBLE UNDERS

9 TOES 2 BAR

3 POWER CLEANS

May 29, 2018

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

PUSH PRESS

BUILD TO A HEAVY SET OF 5

METCON:

"SPEED BOAT"

3 ROUNDS FOR TIME:

30/21 CALORIE ROW

25 WALL BALLS (20/14)

20 DUMBBELL HANG CLEAN AND JERKS (50/35)

May 28, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"JELLY BELLY"

FOR TIME:

50-40-30-20-10: ABMAT SIT-UPS

21-15-9-6-3: CALORIE ASSAULT BIKE

10-8-6-4-2: DEADLIFTS (275/185)

May 27, 2018

OPEN GYM:

8-10AM

May 25, 2018

METCON:

"MURPH"

FOR TIME:

1 MILE RUN

100 PULL UPS

200 PUSH UPS

300 AIR SQUATS

1 MILE RUN

May 24, 2018

COMPTRAIN CLASS PROGRAMMING

OLY:

HANG POWER CLEAN 

HEAVY SET OF 2

METCON:

"DT"

5 ROUNDS:

12 DEADLIFTS (155/105)

9 HANG POWER CLEANS (155/105)

6 PUSH JERKS (155/105)

May 23, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"WRECKLESS"

27-21-15-9

TOES-2-BAR

AFTER EACH ROUND:

20/14 CAL ASSAULT BIKE

50' FRONT RACK WRECK BAG WALKING LUNGE (50/35)

May 22, 2018

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

May 21, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"SUGAR DADDY"

21-15-9

DEADLIFTS (225#/155#)
400M RUN

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