© 2019 CrossFit Spartanburg

June 30, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"FISH OUT OF WATER"

2000M ROW

DIRECTLY INTO...

10 ROUNDS OF "HEAVY CHIEF"

3 POWER CLEANS (155#/105#)

6 PUSH UPS

9 AIR SQUATS

June 28, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"SHAKE WEIGHT"

800M RUN

21 TOES-2-BAR

30 DB SNATCHES (50#/35#)

X3

OR

"CHUTES & LADDERS"

15:00 AMRAP

BUY IN = 75/50 CALORIE BIKE

THEN...

3 WALL BALLS + 3 BURPEES

6 WALL BALLS + 6 BURPEES

9 WALL BALLS + 9 BURPEES

...UP BY 3'S UNTIL TIME CAP...

June 27, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"SICKO MODE"

MALES = 21-15-9

FEMALES = 15-12-9

CALORIE ROW

CALORIE BIKE

DIRECTLY INTO...

21 HANG SQUAT CLEAN THRUSTERS (135#/95#)

June 27, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

DEADLIFT

BUILD TO HEAVY SETS OF 3-2-1

METCON:
"SHRUTE FARMS"

14:00 AMRAP

100M FARMERS CARRY (50#/30#)
30 ABMAT SIT UPS

100M FARMERS CARRY

15 DEADLIFTS (205#/145#)

June 25, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"NANCY"

400M RUN

15 OVERHEAD SQUATS (95#/65#)
X5

SKILL:
"HANDSTAND WORK & BENT OVER ROWS"

10:00 ALTERNATING EMOM

EVEN MINUTES = HANDSTAND WORK

ODD MINUTES = SINGLE ARM KB OR DB ROW

June 25, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"WATER BREAK"

4:00 AMRAP

27 HANG POWER CLEANS (95#/65#)
27 BURPEES OVER THE ROWER

27/21 CALORIE ROW

REST 4:00

4:00 AMRAP

21 HANG POWER CLEANS (115#/85#)
21 BURPEES OVER THE ROWER

21/15 CALORIE ROW

4:00 REST

4:00 AMRAP

15 HANG POWER CLEANS (135#/95#)
15 BURPEES OVER THE ROWER

15/12 CALORIE ROW

June 23, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:
FRONT SQUAT

BUILD TO A HEAVY FRONT SQUAT COMPLEX

1 PAUSING FRONT SQUAT + 1 FRONT SQUAT

METCON:
"JACK DANIELS"

1000M RUN

50 THRUSTERS (45#/35#)
30 PULL UPS

June 23, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"WATERMELON"

500M ROW

25 WALL BALLS (20#/14#)
25 KETTLEBELL SWINGS (70#/55#)
X4

June 21, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"EL NINO"

1 MILE RUN

50 DUMBBELL SNATCHES (50#/35#)
400M WRECK BAG RUN (50#/35#)
30 PULL UPS

20 BURPEE BOX JUMPS (24"/20")

June 20, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"MANO Y MANO"

CLASS DIVIDES INTO 2 TEAMS

TEAM 1: ROW FOR CALORIES

TEAM 2: 400M BUTCHER PUSH

X3

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