© 2019 CrossFit Spartanburg

June 29, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"KELLY"

5 ROUNDS FOR TIME:

400 METER RUN

30 BOX JUMPS (24/20)

30 WALL BALLS (20/14)

June 28, 2018

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

SQUAT SNATCH

HEAVY SINGLE

METCON: 

"OVER AND OUT"

FOR TIME:

20 POWER SNATCHES (95/65)

20 LATERAL BARBELL BURPEES

20 OVERHEAD SQUATS (95/65)

20 LATERAL BARBELL BURPEES

20 SQUAT SNATCHES (95/65)

June 27, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"CAITLIN"

FOR TIME:

2000 METER ROW

90 CALORIE ASSAULT BIKE

1 MILE RUN

June 26, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"POWER HOUR"

FOR TIME:

50 CLEAN AND JERKS (135/95)

ON THE MINUTE - 5 TOES 2 BAR

June 26, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"JACK SQUAT"

21-15-9

FRONT SQUATS (135#/95#)
KETTLEBELL SWINGS (70#/55#)
400M RUN

June 24, 2018

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

WORK UP TO A HEAVY 1 REP DEADLIFT

METCON:

“DETENTION”

12:00 AMRAP

6 STRICT HANDSTAND PUSH UPS

9 DEADLIFTS (225/155)

30 DOUBLE UNDERS

June 23, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"ZERO DARK THIRTY"

TEAM WORKOUT (3 ATHLETES)

30 TOES-2-BAR

30 BAR FACING BURPEES

30 POWER SNATCHES (95#/65#)
X3

M=140 / F=100 CALORIE BIKE OR ROW

30 TOES-2-BAR

30 BAR FACING BURPEES

30 POWER SNATCHES (115#/80#)
X2

M=140 / F=100 CALORIE BIKE OR ROW

30 TOES-2-BAR

30 BAR FACING BURPEES

30 POWER SNATCHES (135#/95#)

June 21, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"FIGHT GONE BAD"

3 ROUNDS OF 1 MINUTE AT EACH STATION

WALL BALLS (20#/14#)
SUMO DEADLIFT HIGH PULLS (75#/55#)

BOX JUMPS (20")

PUSH PRESS (75#/55#)
CALORIE ROW

REST

June 21, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"TEAM TOSH SPRINTS"

TEAMS OF 2 ATHLETES

200M RUN

400M RUN

600M RUN

X3

ATHLETE #1 WILL RUN 200M AND THEN ATHLETE #2 WILL RUN 200M.  ATHLETE #1 WILL RUN 400M AND THEN ATHLETE #2 WILL RUN 400M...AND SO ON...

June 19, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"HEARTBREAK KID"

3 ROUNDS:

10 FRONT SQUATS (185/135)

20 CHEST TO BAR PULL-UPS

50 DOUBLE UNDERS

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