© 2019 CrossFit Spartanburg

December 27, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"BELLS AND WHISTLES"

AMRAP 15:

400/350 M ROW

20 KETTLEBELL SWINGS (53/35)

100' BEAR CRAWL

December 26, 2018

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

SQUAT CLEAN COMPLEX

BUILD TO AHEAVY 3-POSITION SQUAT CLEAN: 

1 HIGH HANG SQUAT CLEAN + 1 HANG SQUAT CLEAN + 1 SQUAT CLEAN

METCON:

"CLEAN SHEET"

AMRAP 3:

9/6 CALORIE ASSAULT BIKE

9 POWER CLEANS (95/65)

REST 3 MINUTES

AMRAP 3:

9/6 CALORIE ASSAULT BIKE

7 HANG SQUAT CLEANS (115/80)

REST 3 MINUTES

AMRAP 3:

9/6 CALORIE ASSAULT BIKE

5 SQUAT CLEANS (135/95)

December 21, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"VADER"

3 ROUNDS:

24/17 CALORIE ROW

21 WALL BALLS (20/14)

18 ALTERNATING DUMBBELL SNATCHES (50/35)

15 LATERAL BURPEES OVER ROWER

December 20, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"SPIN CYCLE"

3 ROPE CLIMBS

20/14 CALORIE ASSAULT BIKE

60 DOUBLE UNDERS

December 19, 2018

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

OVERHEAD SQUAT

BUILD TO HEAVY SET OF 5

METCON:

"DEAD ARM"

AMRAP 12:

5 STRICT HANDSTAND PUSH UPS

10 OVERHEAD SQUATS (95/65)

15 DEADLIFTS (95/65)

December 16, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"DOPAMINE"

15/12 CALORIE ASSAULT BIKE

18/15 CALORIE ROW

21 SHUTTLE SPRINTS (10 METERS)

December 16, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"BELLY FLOP"

21-15-9:

BOX JUMP OVERS (24/20)

POWER CLEANS (115/80)

CHEST TO BAR PULL-UPS 

FRONT SQUATS (115/80)

LATERAL BARBELL BURPEES

PUSH JERKS (115/80)

December 13, 2018

METCON:

"JOKER"

FOR TIME:

1-2-3-4-5-6-7-8-9-10: TOES 2 BAR

10-9-8-7-6-5-4-3-2-1: DEADLIFTS (225/155)

December 13, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"ROUND TRIP"

6 ROUNDS, ON THE 3:00:

20/14 CALORIE ROW

40 DOUBLE UNDERS

5-5-4-4-3-3 HANG SQUAT CLEANS

CLIMB IN WEIGHT ON THE HANG SQUAT CLEAN. SCORE IS SLOWEST ROUND.

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