© 2019 CrossFit Spartanburg

November 30, 2018

“CLEAN HOUSE”

5 ROUNDS (In a 4 Minute Window):

400 M RUN

1 ROUND OF “CINDY”

MAX SQUAT CLEANS (135/95) IN REMAINING TIME

2 MINUTES BETWEEN ROUNDS 

1 ROUND OF CINDY

5 PULL-UPS 

10 PUSH-UPS

15 AIR SQUATS

November 30, 2018

METCON:

"SORE EYES"

AMRAP 20:

20 WALLBALLS (20/14)

20 POWER SNATCHES (75/55)

20 BOX JUMPS (24/20)

20 PUSH PRESSES (75/55)

20/14 CALORIE ROW

November 28, 2018

METCON:

"ARM CANDY"

6 ROUNDS:

15/12 CALORIE ASSAULT BIKE

12 BURPEES

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

November 27, 2018

METCON:

"LAST CALL" (PART 1)

TEAMS OF 3

AMRAP 7:

50 BENCH PRESS (135/95)

50 BENCH PRESS (155/105)

AMRAP BENCH PRESS (185/135)

REST 3 MINUTES

"LAST CALL" (PART 2)

50 HANG SQUAT CLEANS (115/80)

50 HANG SQUAT CLEANS (135/95)

AMRAP HANG SQUAT CLEANS (155/105)

REST 3 MINUTES

"LAST CALL" (PART 3)

50 DEADLIFTS (185/135)

50 DEADLIFTS (225/255)

AMRAP DEADLIFTS (275/185)

November 27, 2018

METCON:

“CRISS CROSS”

AMRAP 15:

30 DOUBLE UNDERS 

15 POWER CLEANS (115/80)

30 DOUBLE UNDERS

15 TOES TO BAR

November 25, 2018

METCON:

"FREEDOM SAUCE" (PART 1)

AMRAP 3:

21 OVERHEAD SQUATS (95/65)

21 BURPEES OVER THE ERG

MAX CALORIE ROW

REST 3 MINUTES

"FREEDOM SAUCE" (PART 2)

AMRAP 3:

18 OVERHEAD SQUATS (115/80)

18 BURPEES OVER THE ERG

MAX CALORIE ROW

REST 3 MINUTES

"FREEDOM SAUCE" (PART 3)

AMRAP 3:

15 OVERHEAD SQUATS (135/95)

15 BURPEES OVER THE ERG

MAX CALORIE ROW

REST 3 MINUTES

"FREEDOM SAUCE" (PART 4)

AMRAP 3:

12 OVERHEAD SQUATS (155/105)

12 BURPEES OVER THE ERG

MAX CALORIE ROW

November 23, 2018

METCON:

"FAIR SHARE"

TEAMS OF 3

2 ROUNDS FOR TIME (30 MINUTE CAP):

200 M RUN (EACH)

100 DUMBBELL SNATCHES (50/35)

200 M RUN (EACH)

100 BOX JUMP OVERS (24/20)

200 M RUN (EACH)

100 THRUSTERS (95/65)

November 23, 2018

METCON:

"LOOSE CANNON"

3 ROUNDS:

3 MINUTE CALORIE ROW

2 MINUTE CALORIE BIKE

1 MINUTE SIT-UPS

REST 2 MINUTES BETWEEN ROUNDS

November 20, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

CHRISTINE

3 ROUNDS FOR TIME

- ROW 500 M

- 12 DEADLIFTS (BODYWEIGHT)

- 21 BOX JUMPS (24"/20")

November 19, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"FULL COUNT"

30-25-20-15-10

KETTLEBELL SWINGS (53/35)

AFTER EACH SET:

13/10 CALORIE ASSAULT BIKE

200 METER WRECK BAG RUN (50/35)

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