© 2019 CrossFit Spartanburg

September 30, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"GROUND CONTROL"

ON THE MINUTE x 16 (4 ROUNDS):

MINUTE 1: 15 BURPEES

MINUTE 2: 15 KETTLEBELL SWINGS (53/35)

MINUTE 3: MAX CALORIE ROW

MINUTE 4: REST

*SCORE IS CALORIE ACROSS THE 4 ROUNDS*

September 29, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"HEARTBURN"

FOR TIME:

1 MILE RUN

10 ROUNDS OF "BERGERON BEEP TEST" (75/55)

1 ROUND OF "BERGERON BEEP TEST":

7 THRUSTERS, 7 PULL-UPS, 7 BURPEES

September 27, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"TWIST AND SHOUT"

AMRAP 14:

1 POWER SNATCH (135/95)

2 OVERHEAD SQUATS (135/95)

3 CLEAN AND JERKS (135/95)

40 DOUBLE UNDERS

September 27, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"AMPHIBIOUS"

3 ROUNDS:

200 METER FARMERS CARRY (53's/35's)

400 METER RUN

800 METER ROW

September 26, 2018

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

PUSH PRESS

BUILD TO HEAVY SET OF 10

METCON:

"CLOTHESLINE"

AMRAP 12:

2 PUSH PRESSES (115/80)

2 TOES 2 BAR

2 BOX JUMP OVERS (24/20)

4 PUSH PRESSES (115/80)

4 TOES 2 BAR

4 BOX JUMP OVERS (24/20)

...

UP BY (2) REPS UNTIL THE FINISH

September 24, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"FLIP-FLOP"

30-20-10

KETTLEBELL SWINGS (53/35)

CALORIE BIKE

DIRECTLY INTO...

10-20-30

DEADLIFTS (135/95)

CALORIE ROW

WOMEN COMPLETE (21/15/9 / 9/15/21)

CALORIES ON MACHINES.

September 23, 2018

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

FRONT SQUAT

3 SETS OF 5

METCON:

"WASABI"

FOR TIME:

1,000 METER RUN

40 PULL-UPS

30 FRONT SQUATS (135/95)

20 BARBELL FACING BURPEES

September 21, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"OVERTIME"

FOR TIME: 

200 METER RUN, 21 POWER SNATCHES

200 METER RUN, 21 OVERHEAD SQUATS

200 METER RUN, 15 POWER SNATCHES

200 METER RUN, 15 OVERHEAD SQUATS

200 METER RUN, 9 POWER SNATCHES

200 METER RUN, 9 OVERHEAD SQUATS

BARBELL: (95/65) 

September 20, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"BACK SEAT"

AMRAP 18:

30/21 CALORIE ASSAULT BIKE

30 ABMAT SIT-UPS

20 DUMBBELL BOX STEP-UPS

(35's/20's TO A 20" BOX)

September 19, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

GWEN

CLEAN & JERK 15-12-AND 9 REPS

TOUGH AND GO AT FLOOR ONLY. EVEN A RE-GRIP OFF THE FLOOR IS A FOUL. NO DUMPING. USE SAME LOAD FOR EACH SET. REST AS NEEDED BETWEEN SETS.

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