© 2019 CrossFit Spartanburg

July 31, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"NINJA TURTLE"

EVERY 4:00 X 5 ROUNDS:

3 CHEST-2-BAR PULL UPS

6 TOES-2-BAR

9 DEADLIFTS (225#/155#)
12/9 CALORIE ASSAULT BIKE

July 30, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"KELLY ROWLAND"

50/35 CALORIE ROW

3 ROUNDS OF "KELLY"

50/35 CALORIE ROW

1 ROUND OF KELLY:

400M RUN

30 BOX JUMPS (24"/20")

30 WALL BALLS (20#/14#)

July 30, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

SHOULDER PRESS

10:00 EMOM

5 X 5

5 X 3

METCON:

"BEEF JERKY"

12:00 AMRAP

21 KETTLEBELL SWINGS (55#/35#)

14 KETTLEBELL REVERSE LUNGES (55#/35#)

7 PUSH JERKS (165#/115#)

July 30, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"HEARTBURN"

1 MILE RUN

10 ROUNDS OF "BERGERON BEEP TEST" (75#/55#)

July 30, 2019

COMPTRAIN CLASS PROGRAMMING

OLY:

POWER SNATCH

BUILD TO A HEAVY 3-POSITION SNATCH COMPLEX

METCON:

"HOP SCOTCH"

10 POWER SNATCHES (95#/65#)
10 BOX JUMP OVERS (24"/20")

X5

July 25, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"AIR BNB"

1:00 ABMAT SIT UPS

1:00 CALORIE BIKE

1:00 AIR SQUATS

1:00 REST

X5

July 24, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

PUSH PRESS

WORK UP TO A HEAVY SET OF 3 REPS

METCON:
"TRAIL BLAZER"

800M RUN

80 DOUBLE UNDERS

21 PUSH PRESS (115#/85#)

X3

July 23, 2019

COMPTRAIN CLASS PROGRAMMING

OLY:

POWER CLEAN COMPLEX

1 HANG POWER CLEAN + 1 POWER CLEAN

WORK UP TO A HEAVY COMPLEX

METCON:

"NOWHERE FAST"

50 POWER CLEANS (155#/105#)
*5 TOES-2-BAR EVERY MINUTE ON THE MINUTE

**START THE WORKOUT WITH TOES-2-BAR

July 22, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"HOT SAUCE"

3:00 AMRAP:

21/15 CALORIE ROW

21 LATERAL BARBELL BURPEES

MAX OVERHEAD SQUATS (75#/55#)

3:00 REST

3:00 AMRAP

18/13 CALORIE ROW

18 LATERAL BARBELL BURPEES

MAX OVERHEAD SQUATS (95#/65#)

3:00 REST

3:00 AMRAP

15/11 CALORIE ROW

15 LATERAL BARBELL BURPEES

MAX OVERHEAD SQUATS (115#/85#)

3:00 REST

3:00 AMRAP

12/9 CALORIE ROW

12 LATERAL BARBELL BURPEES

MAX OVERHEAD SQUATS (135#/95#)

July 22, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"BROKEN ROAD"

15 KETTLEBELL SWINGS (53#/35#)
15/12 CALORIE BIKE

X5

DIRECTLY INTO...

20 ABMAT SIT UPS

200M RUN

X5

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