© 2019 CrossFit Spartanburg

May 29, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"ADDERALL"

0:00-10:00 - 1 MILE RUN, MAX CLEAN & JERKS (135/95)

10:00-13:00 - REST

13:00-20:00 - 800 METER RUN, MAX POWER SNATCH (115/80)

20:00-23:00 - REST

23:00-27:00 - 400 METER RUN, MAX THRUSTERS (95/65)

DURANTE CORE COOLDOWN

10 HOLLOW ROCKS

10 V-UPS

10 TUCK UPS 

10 HOLLOW HOLDS

1:00 REST

x5

May 29, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

HANG SQUAT CLEAN 3-3-3-2-2

HANG SQUAT CLEAN FOR LOAD:

#1: 3 REPS

#2: 3 REPS

#3: 3 REPS

#4: 2 REPS

#5: 2 REPS

METCON:

"BEL-AIR"

AMRAP 15:

40 DOUBLE UNDERS

20 DUMBBELL HANG CLEAN & JERKS (50/35)

40 DOUBLE UNDERS

20/15 CALORIE ROW

May 28, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"JELLY BELLY"

50-40-30-20-10: AB MAT SIT-UPS

25-20-15-10-5: CALORIE ASSAULT BIKE

10-8-6-4-2: DEADLIFTS (275/185)

May 23, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

DEADLIFT 4x5

DEADLIFT FOR LOAD:

#1: 5 REPS

#2: 5 REPS

#3: 5 REPS

#4: 5 REPS

METCON:

"JOKER"

FOR TIME:

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

10-9-8-7-6-5-4-3-2-1: DEADLIFTS (225/125)

May 23, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"HOT AIR"

ON THE 5:00 x 5:

30 AIR SQUATS

20/15 CALORIE ROW

7 POWER SNATCHES (115/80)

May 21, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"STRICT NICOLE"

AMRAP 20:

400 M RUN

MAX STRICT PULL-UPS

35/25 CALORIE BIKE

REST AS LONG AS NEEDED AFTER THE METCON AND THEN ATTEMPT A MAX EFFORT 35/25 CALORIE BIKE. NOTE IN YOUR SCORE WHICH BIKE (ECHO OR ASSAULT) USED. 

May 20, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

HANG SQUAT CLEAN 5x3

HANG SQUAT CLEAN FOR LOAD:

#1: 3 REPS

#2: 3 REPS

#3: 3 REPS

#4: 3 REPS

#5: 3 REPS

METCON:

"DIRT NAP"

3 ROUNDS:

15 HANG SQUAT CLEANS (115/80)

15 LATERAL BARBELL BURPEES

May 20, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"FANCY PANTS"

FOR TIME:

21 KETTLEBELL SWINGS (70/55)

200 M RUN

21 OVERHEAD SQUATS (95/65)

200 M RUN

15 KETTLEBELL SWINGS (70/55)

200 M RUN

15 OVERHEAD SQUATS (95/65)

200 M RUN

9 KETTLEBELL SWINGS (70/55)

200 M RUN

9 OVERHEAD SQUATS (95/65)

200 M RUN

May 17, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

FIGHT GONE BAD

3 ROUNDS:

1 MINUTE WALLBALLS (20/14)

1 MINUTE SUMO DEADLIFT HIGH PULLS (75/55)

1 MINUTE BOX JUMPS (20")

1 MINUTE PUSH PRESS (75/55)

1 MINUTE CALORIE ROW

1 MINUTE REST

May 17, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"DIRT ROAD"

3 ROUNDS:

30 ABMAT SIT-UPS

15/10 CALORIE ASSAULT BIKE

10 STRICT PULL-UPS

200 M FARMER'S CARRY (53/35)

2 ROUNDS:

30 ABMAT SIT-UPS

15/10 CALORIE ASSAULT BIKE

10 STRICT PULL-UPS

200 M FARMER'S CARRY (53/35)

1 ROUND:

30 ABMAT SIT-UPS

15/10 CALORIE ASSAULT BIKE

10 STRICT PULL-UPS

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