© 2019 CrossFit Spartanburg

August 30, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"THREE STOOGES"

TEAM WORKOUT (3 ATHLETES)

100/70 CALORIE ROW

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

100 POWER SNATCHES (75#/55#)
100 BOX JUMP OVERS (24"/20")
100/70 CALORIE ROW

August 29, 2019

COMPTRAIN CLASS PROGRAMMING

OLY:

CLEAN COMPLEX

1 POWER CLEAN

1 HANG SQUAT CLEAN

1 SQUAT CLEAN

METCON:
"SQUEAKY CLEAN"

400M RUN

7 POWER CLEANS

7 HANG SQUAT CLEANS

7 SQUAT CLEANS

(115#/85#)

August 28, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

STRICT PRESS

BUILD TO A HEAVY SET OF 5 REPS

METCON:
"HEAVY METAL"

12:00 AMRAP:

10 STRICT PRESSES (95#/65#)
25 DOUBLE UNDERS

10 STRICT PULL UPS

25 DOUBLE UNDERS

August 27, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"HALFTIME"

30-20-10

DUMBBELL POWER SNATCH (50#/35#)
WALL BALLS (20#/14#)

DIRECTLY INTO...

10-20-30

BURPEES

CALORIE ROW

August 27, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"CEMENT TRUCK"

EVERY 5 MINUTES ON THE MINUTE X 5 ROUNDS:

400M RUN

12/9 CALORIE BIKE

15 TOES-2-BAR

August 26, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGHT:

THRUSTERS

WORK UP TO A HEAVY SET OF 10 REPS

METCON:
"SUCKER PUNCH"

21-18-15-12-9

KETTLEBELL SWINGS (55#/35#)
THRUSTERS (75#/55#)

August 26, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"RUNAWAY TRAIN"

TEAM WORKOUT (3 ATHLETES)

400M RUN

70/50 CALORIE ASSAULT BIKE

X3

DIRECTLY INTO...

21 CLEAN & JERKS (115#/85#)

21 CLEAN & JERKS (135#/95#)

21 CLEAN & JERKS (155#/105#)

21 CLEAN & JERKS (185#/125#)

21 CLEAN & JERKS (205#/135#)

August 23, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"CRAZY STAIRS"

10 ROUNDS OF "CINDY"

50/35 CALORIE ROW

30 POWER SNATCHES (115#/85#)

August 22, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"TEAM TOSH SPRINTS"

TEAM WORKOUT (2 ATHLETES)

200M RUN

400M RUN

600M RUN

X3

August 21, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"FRANK THE TANK"

5:00 AMRAP:

BUY IN = 50 WALL BALLS (20#/14#)
12 DEADLIFTS (185#/135#)
12 LATERAL BARBELL BURPEES

5:00 REST

5:00 AMRAP:

BUY IN = 35 WALL BALLS

9 DEADLIFTS (225#/155#)
9 LATERAL BARBELL BURPEES

5:00 REST

5:00 AMRAP:

BUY IN = 20 WALL BALLS

6 DEADLIFTS (275#/185#)
6 LATERAL BARBELL BURPEES

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