© 2019 CrossFit Spartanburg

February 27, 2019

COMPTRAIN CLASS PROGRAMMING

FREE FRIEND FRIDAY!

METCON:

TEAMS OF 2

AMRAP 20:

BUY IN: 400 M SANDBAG CARRY

THEN, WITH REMAINING TIME AND WITH ONE PARTNER WORKING AT A TIME, COMPLETE AS MANY ROUNDS/REPS AS POSSIBLE OF THE FOLLOWING...

50 RUSSIAN KETTLEBELL SWINGS

40 CALORIE ASSAULT BIKE

30 BURPEES

February 26, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

3-POSITION POWER SNATCH

BUILD TO MODERATE COMPLEX

METCON:

"OVERHAUL"

FOR TIME:

50 BOX JUMP OVERS (24/20)

40 PULL-UPS

30 POWER SNATCHES (115/80)

February 26, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"FACE OFF"

5 ROUNDS, ON THE 4:00:

9 DEADLIFTS (225/155)

12 BARBELL-FACING BURPEES

15/12 CALORIE ASSAULT BIKE

February 24, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"THIS ONE"

AMRAP 15:

45 ABMAT SIT-UPS

30 DUMBBELL HANG CLEAN & JERKS (50/35)

15 DUMBBELL GOBLET SQUATS (50/35)

February 22, 2019

THE OPEN

19.1

15 MINUTE AMRAP:

19 WALL BALLS (20/14)

19 CALORIE ROW

February 21, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

TABATA SOMETHING ELSE

COMPLETE 32 INTERVALS OF 20 SECONDS OF WORK FOLLOWED BY 10 SECONDS OF REST WHERE

- THE FIRST INTERVAL IS PULL-UPS

- THE SECOND INTERVAL IS PUSH-UPS

- THE THIRD INTERVAL IS SIT-UPS

- THE FOURTH INTERVAL IS AIR SQUATS 

- THE FIFTH INTERVAL IS BACK TO PULL-UPS

-...AND SO ON FOR 32 INTERVALS...

ATHLETES SHOULD CYCLE THROUGH ALL 4 MOVEMENTS A TOTAL OF 8 TIMES. USE A FUNNING CLOCK AND SCORE TOTAL REPS COMPLETED.

February 19, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"DOUBLE PLAY"

AMRAP 15:

5 POWER SNATCHES (115/80)

10 OVERHEAD SQUATS (115/80)

15 HANG POWER CLEANS (115/80)

20/15 CALORIE ROW

50 DOUBLE UNDERS 

February 19, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

DEADLIFT 

BUILD TO A HEAVY SET OF 3

METCON:

“DEAD AHEAD”

4 ROUNDS:

21 DEADLIFTS (135/95)

15 BOX JUMP OVERS (24/20)

9 PUSH JERKS (135/95)

February 17, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"MEATBALL"

FOR TIME:

75 WALLBALLS

35/25 CALORIE ASSAULT BIKE

10 ROUNDS OF "STRICT CINDY"

CINDY:

5 PULL-UPS

10 PUSH-UPS

15 AIR SQUATS

February 16, 2019

COMPTRAIN CLASS PROGRAMMING 

METCON:

EVA:

5 ROUNDS FOR TIMW OF:

  • 800m RUN

  • 30 KETTLEBELL SWINGS

  • 30 PULL-UPS

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