© 2019 CrossFit Spartanburg

March 27, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"HELMET HAIR"

5 ROUNDS:

5 STRICT HANDSTAND PUSH-UPS

10 STRICT PULL-UPS

100' WALKING LUNGE

20 ABMAT SIT-UPS

March 26, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"DEAD BROKE"

AMRAP 5:

BUY-IN: 50/35 CALORIE ROW

IMMEDIATELY INTO...

12 DEADLIFTS (185/135)

8 BOX JUMP OVERS (24/20)

REST 5 MINUTES

AMRAP 5: 

BUY IN: 35/25 CALORIE ROW

IMMEDIATELY INTO...

8 DEADLIFTS (225/155)

8 BOX JUMP OVERS (24/20)

REST 5 MINUTES

AMRAP 5:

BUY IN: 20/15 CALORIE ROW

IMMEDIATELY INTO...

4 DEADLIFTS (245/165)

8 BOX JUMP OVERS (24/20)

March 25, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

SNATCH COMPLEX

ON THE MINUTE x 8:

1 SNATCH DEADLIFT

1 SNATCH HIGH PULL

1 POWER SNATCH

*BUILD TO A MODERATE COMPLEX

METCON:

"INNER TUBE"

25-20-15-10-5:

POWER SNATCHES (75/55)

TOES 2 BAR

BURPEES

March 24, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"WALL-E

AMRAP 20:

30 SINGLE ARM DUMBBELL PUSH PRESS (50/35)

30 DOUBLE UNDERS

30 WALLBALLS (20/14)

30 DOUBLE UNDERS

March 22, 2019

19.5

FOR TIME:

33-27-21-15-9

THRUSTERS (95/65)

CHEST 2 BAR PULL-UPS

*TIME CAP 20 MINS

March 21, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"GOOD LUCK"

TEAMS OF 3

40 MINUTE TIME CAP:

PART 1:

5,000 M ROW

PART 2:

400 DOUBLE UNDERS

300 WALL BALLS (20/14)

200 POWER SNATCHES (75/55)

100 BAR FACING BURPEES

1 PERSON WORKING ON PART 1, WHILE OTHER 2 PEOPLE TAKE TURNS WORKING ON PART 2, ONE PERSON WORKING AT A TIME. CAN SWITCH WHENEVER YOU LIKE. SCORE IS WHEN BOTH PARTS ARE COMPLETED. IF YOU DON'T COMPLETE IN 40 MINS, THEN SCORE IS NUMBER OF REPS COMPLETED MINUS HOW MANY METERS YOU HAVE LEFT.

March 19, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

BENCH PRESS

BUILD TO HEAVY SET OF 3

METCON:

"DOUBLE PITS TO CHESTY"

AMRAP 12:

40 DOUBLE UNDERS

20 PUSH-UPS

10 TOES 2 BAR

March 19, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"MEGALODON"

TEAMS OF 2:

6 ROUNDS:

12 BOX JUMPS (30/24)

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

500 M ROW

*3 ROUNDS EACH, SWITCHING AFTER COMPLETE ROUNDS*

March 18, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"LOW KEY"

AMRAP 12:

9 BURPEE PULL-UPS

18 DUMBBELL SNATCHES (50/35)

27 ABMAT SIT-UPS

March 15, 2019

19.1

FOR TIME:

3 ROUNDS OF:

10 SNATCHES (65/95)

12 BAR-FACING BURPEES

THEN, REST 3 MINUTES BEFORE CONTINUING WITH:

3 ROUNDS OF:

10 BAR MUSCLE-UPS

12 BAR-FACING BURPEES

TIME CAP: 12 MINUTES (INCLUDING 3 MINUTE REST)

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