© 2019 CrossFit Spartanburg

April 30, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

FRONT SQUAT

BUILD TO HEAVY SINGLE

METCON:

"FRONT RUNNER"

FOR TIME:

200 METER RUN, 2 FRONT SQUATS

200 METER RUN, 4 FRONT SQUATS

200 METER RUN, 6 FRONT SQUATS

200 METER RUN, 8 FRONT SQUATS

200 METER RUN, 10 FRONT SQUATS

BARBELL: 165/110

April 30, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

HANG SQUAT SNATCH 2-2-2-1-1

HANG SQUAT SNATCH FOR LOAD:

#1: 2 REPS

#2: 2 REPS

#3: 2 REPS

#4: 1 REP

#5: 1 REP

METCON:

"WATERLOGGED"

1,000 METER ROW

DIRECTLY INTO...

30 DUMBBELL SNATCHES (50/35)

15 BURPEE BOX JUMPS (24"/20")

20 DUMBBELL SNATCHES (50/35)

10 BURPEE BOX JUMPS (24"/20")

10 DUMBBELL SNATCHES (50/35)

15 BURPEE BOX JUMPS (24"/20")

April 28, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

POWER CLEAN + JERK

BUILD TO HEAVY COMPLEX

METCON:

"HANDLEBARS"

4 ROUNDS:

21/15 CALORIE ASSAULT BIKE

15 TOES 2 BAR

7 POWER CLEAN AND JERKS (155/105)

April 25, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"OLD TOWN ROAD"

6 ROUNDS:

15/12 CALORIE ASSAULT BIKE

150' FARMER'S CARRY (35's/95's)

9 STRICT TOES 2 BAR

April 25, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"THE CHIEF"

5 ROUNDS:

AMRAP 3:

3 POWER CLEANS (135/95)

6 PUSH-UPS

9 AIR SQUATS 

REST 1 MINUTE BETWEEN ROUNDS.

April 23, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

PULL-UPS (STRICT): MAX REPS

METCON:

"BOAT RACE"

3 ROUNDS:

300 M ROW

400 M RUN

REST 3 MINUTES BETWEEN ROUNDS. SCORE IF TOTAL TIME, INCLUDING REST.

April 22, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

HANG SQUAT SNATCH 5x2

HANG SQUAT SNATCH FOR LOAD:

#1: 2 REPS

#2: 2 REPS

#3: 2 REPS

#4: 2 REPS

#5: 2 REPS

METCON:

"DESTINY'S CHILD"

15-12-19:

POWER SNATCH (95/65)

BOX JUMP OVERS (24"/20")

DIRECTLY INTO...

15-12-9:

OVERHEAD SQUATS (95/65)

LATERAL BARBELL BURPEES

April 18, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

HANG SQUAT SNATCH 5x2

HANG SQUAT SNATCH FOR LOAD:

#1: 2 REPS

#2: 2 REPS

#3: 2 REPS

#4: 2 REPS

#5: 2 REPS

METCON:

"VADER"

3 ROUNDS:

24/17 CALORIE ROW

21 WALLBALLS (20/14)

18 ALTERNATING DUMBBELL SNATCHES (5035)

15 LATERAL BURPEES OVER ROWER

3 ROUNDS

April 18, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"ANNIE'S ON THE RUN"

FOR TIME:

100 DOUBLE UNDERS, 50 SIT-UPS, 200 M RUN

80 DOUBLE UNDERS, 40 SIT-UPS, 200 M RUN

60 DOUBLE UNDERS, 30 SIT-UPS, 200 M RUN

40 DOUBLE UNDERS, 20 SIT-UPS, 200 M RUN

20 DOUBLE UNDERS, 10 SIT-UPS, 200 M RUN

April 17, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

FRONT PAUSE SQUAT 4x3

FRONT PAUSE SQUAT FOR LOAD:

#1: 3 REPS

#2: 3 REPS

#3: 3 REPS

#4: 3 REPS

METCON:

"DORBELL"

AMRAP 18:

21/15 CALORIE ASSAULT BIKE

15 STRICT PULL-UPS

15 DUMBBELL DEADLIFTS (50's/35's)

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

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