© 2019 CrossFit Spartanburg

August 31, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"PROFESSOR CHAOS"

FOR TIME:

30 CHEST 2 BAR PULL-UPS

800 METER RUN

15 POWER SNATCHES (135/95)

800 METER RUN

15 POWER SNATCHES (135/95)

800 METER RUN

30 CHEST 2 BAR PULL-UPS

August 31, 2018

COMPTRAIN CLASS PROGRAM

METCON:

"GO FISH"

FOR TIME:

1,000 METER ROW

DIRECTLY INTO...

3 ROUNDS:

21 DEADLIFTS (135/95)

15 LATERAL BARBELL BURPEES

9 PUSH JERKS (135/95)

August 30, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"FIGHT BACK"

5 ROUNDS :

1 MINUTE KETTLEBELL SWINGS (53/35)

1 MINUTE REVERSE LUNGES

1 MINUTE CALORIE BIKE

1 MINUTE REST

August 29, 2018

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

THRUSTER

HEAVY SET OF 3

METCON:

"FLASH FLOOD"

2 ROUNDS:

400 METER RUN

21 THRUSTERS (65/95)

August 27, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"CRISS CROSS"

AMRAP 15:

30 DOUBLE UNDERS

15 POWER CLEANS (115/80)

30 DOUBLE UNDERS 

15 TOES 2 BAR

August 26, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"LACE UP"

AMRAP 13:

60 DUMBBELL SNATCHES (50/35)

50 WALL BALLS (20/14)

40/30 CALORIE ROW

30 BURPEE BOX JUMPS (24/20)

August 25, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"FENDER BENDER"

TEAMS OF 3:

FOR TIME (30 MINUTE CAP):

400 METER SANDBAG RUN (50/35)

3 ROUNDS: 30 DEADLIFTS, 25 HANG POWER CLEANS, 20 PUSH JERKS (135/95)

400 METER SANDBAG RUN (50/35)

2 ROUNDS: 30 DEADLIFTS, 25 HANG POWER CLEANS, 20 PUSH JERKS (135/95)

400 METER SANDBAG RUN (50/35)

1 ROUND: 30 DEADLIFTS, 25 HANG POWER CLEANS, 20 PUSH JERKS (135/95)

August 23, 2018

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

3-POSITION POWER SNATCH

BUILD TO A HEAVY COMPLEX

METCON:

"DAILY DOZEN"

AMRAP 12:

12 LATERAL BARBELL BURPEES

9 POWER SNATCHES (115/80)

6 BAR MUSCLE UPS

August 22, 2018

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

FRONT SQUAT

3 SETS OF 5

METCON:

"ANNIE'S ON THE RUN"

FOR TIME:

100 DOUBLE UNDERS, 50 SIT-UPS, 200 METER RUN

80 DOUBLE UNDERS, 40 SIT-UPS, 200 METER RUN

60 DOUBLE UNDERS, 30 SIT-UPS, 200 METER RUN

40 DOUBLE UNDERS, 20 SIT-UPS, 200 METER RUN

20 DOUBLE UNDERS, 10 SIT-UPS, 200 METER RUN

August 22, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"EIGHTEEN WHEELER"

AMRAP 18:

12/9 CALORIE ASSAULT BIKE

15 WALL BALLS (20/14)

12 ALTERNATING DUMBBELL SNATCHES (50/35)

9 TOES 2 BAR

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