© 2019 CrossFit Spartanburg

January 31, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"WET FLOOR"

IN TEAMS OF 2:

AMRAP 20:

75 WALLBALLS (20/14)

60 ABMAT SIT-UPS

45/30 CALORIE ROW

30 BURPEE BOX JUMPS (24/20)

January 31, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

SNATCH COMPLEX

ON THE MINUTE x 10:

1 HANG POWER SNATCH + 1 POWER SNATCH

METCON:

"RANDY"

FOR TIME:

75 POWER SNATCHES (55/75)

January 29, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

TEMPO PAUSING BACK SQUAT

5 SETS OF 2

7 SECONDS DOWN. 3 SECOND PAUSE.

METCON:

"AFTER PARTY"

1-2-3-4-5-6-7-8-9-10

DUMBBELL FRONT SQUATS (50's/35's)

AFTER EACH ROUND: 30 DOUBLE UNDERS

January 28, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"HANGNAIL"

AMRAP 16:

30 DUMBBELL HAND CLEAN AND JERKS (50/35)

25/18 CALORIE ASSAULT BIKE

20 LATERAL BARBELL BURPEES

15 DEADLIFTS (245/165)

January 28, 2019

COMPTRAIN CLASS PROGRAMMING

METCON: 

"LIFE JACKET"

AMRAP 5:

27/20 CALORIE ROW

27 THRUSTERS (115/80)

27 CHEST 2 BAR PULL-UPS

REST 5 MINUTES

AMRAP 5:

21/15 CALORIE ROW

21 THRUSTERS (95/65)

REST 5 MINUTES

AMRAP 5:

15/10 CALORIE ROW

15 THRUSTERS (75/55)

15 PULL-UPS 

January 26, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"BIRD BOX"

TEAMS OF 3:

FOR TIME:

100/70 CALORIE ROW

75 BOX JUMP OVERS (24/20)

50 POWER SNATCHES (135/95)

15 ROPE CLIMBS

50 POWER SNATCHES (115/80)

75 BOX JUMP OVERS (24/20)

100/70 CALORIE ROW

January 25, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

HANG SQUAT CLEAN

BUILD TO A HEAVY SINGLE

METCON:

"TOP DOWN"

FOR TIME:

50 BURPEES

40/30 CALORIE ASSAULT BIKE

30 HANG SQUAT CLEANS (115/80)

January 24, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"NO BRAINER"

ON THE 3:00 x 5 ROUNDS:

21 PLATE HOPS

12 SHUTTLE SPRINTS

6 DEADLIFTS

BUILD IN LOADING ON THE DEADLIFT.

January 23, 2019

METCON:

"GIRL POWER"

AMRAP 18:

21/15 CALORIE ASSAULT BIKE

3 ROUNDS OF "CINDY"

10 POWER SNATCHES (115/80)

January 22, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"LAYUP"

50-40-30-20-10:

DOUBLE UNDERS

ABMAT SIT-UPS

DIRECTLY INTO...

5-10-15-20-25:

KETTLEBELL SWINGS (53/35)

WALLBALLS (20/14)

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