© 2019 CrossFit Spartanburg

July 31, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"HOT SAUCE"

AMRAP 3:

21/15 CALORIE ROW

21 LATERAL ERG BURPEES

MAX OVERHEAD SQUATS (75/55)

REST 3 MINUTES

AMRAP 3:

18/13 CALORIE ROW

18 LATERAL ERG BURPEES

MAX OVERHEAD SQUATS (95/65)

REST 3 MINUTES

AMRAP 3:

15/11 CALORIE ROW

15 LATERAL ERG BURPEES 

MAX OVERHEAD SQUATS (115/80)

REST 3 MINUTES

AMRAP 3:

12/9 CALORIE ROW

12 LATERAL ERG BURPEES

MAX OVERHEAD SQUATS (135/95)

July 30, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"JUMP CITY"

FOR TIME:

1 ROUND:

800 METER RUN

80 DOUBLE UNDERS 

21 HANG POWER CLEANS (135/95)

2 ROUNDS:

400 METER RUN

40 DOUBLE UNDERS

15 HANG POWER CLEANS (135/95)

3 ROUNDS:

200 METER RUN

20 DOUBLE UNDERS

9 HANG POWER CLEANS (135/95)

July 29, 2018

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

POWER SNATCH

HEAVY SINGLE

METCON:
"RANDY"

FOR TIME:

75 POWER SNATCHES (75/55)

July 28, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"BARBED WIRE"

4 ROUNDS:

400 METER RUN

20 PULL-UPS

30 PUSH-UPS

40 ABMAT SIT-UPS

50 AIR SQUATS

July 26, 2018

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

POWER CLEAN + FRONT SQUAT + PUSH JERK

BUILD TO A HEAVY COMPLEX

METCON:

"WISE MEN"

AMRAP 3: 

MACHO MAN (135/95)

REST 3 MINUTES

AMRAP 3:

MACHO MAN (155/105)

REST 3 MINUTES

AMRAP 3:

MACHO MAN (185/135)

1 MACHO MAN COMPLEX:

3 POWER CLEANS, 3 FRONT SQUATS, 3 PUSH JERKS

July 25, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"FAMILY FUED"

AMRAP 25:

50 METER PROWLER PUSH (95/45)

100 METER WRECK BAG RUN (50/30)

200 METER RUN

CLASS DIVIDES INTO EVEN TEAMS

July 24, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"FIRE ALARM"

FOR TIME:

3 ROUNDS OF BERGERON BEEP TEST

50/35 CALORIE ROW

3 ROUNDS OF BERGERON BEEP TEST

50/35 CALORIE ROW

3 ROUNDS OF BERGERON BEEP TEST

1 ROUND OF BERGERON BEEP TEST:

7 THRUSTERS (75/55)

7 PULL-UPS

7 BURPEES

July 23, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"PUMPED UP GAME CHANGER"

21-15-9:

DEADLIFTS (275/185)

BOX JUMP (30/24)

July 22, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"FOUL BALL"

3 ROUNDS:

800 METER RUN

30 WALL BALLS (20/14)

30 ALTERNATING DUMBBELL SNATCHES (50/35)

July 20, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

“LIMITLESS”

TEAMS OF 3:

AMRAP 7:

100/70 CALORIE ASSAULT BIKE

MAX CLEAN AND JERKS (135/95)

REST 3 MINUTES 

AMRAP 6:

80/60 CALORIE ASSAULT BIKE

MAX POWER SNATCH (115/80)

REST 3 MINUTES

AMRAP 5:

60/40 CALORIE ASSAULT BIKE

MAX THRUSTERS (95/65)

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