© 2019 CrossFit Spartanburg

September 28, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"KELLY"

400M RUN

30 BOX JUMPS (24"/20")
30 WALL BALLS (20#/14#)
X5

September 28, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"GUT FEELING"

16:00 AMRAP:
12 HANG POWER CLEANS (155#/105#)
21 LATERAL BARBELL BURPEES

12 PUSH JERKS (155#/105#)
21 TOES-2-BAR

September 26, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"DOUBLE DARE"

ON THE 4:00 X 5 ROUNDS:

25/20 CALORIE BIKE

50 DOUBLE UNDERS

5 DEADLIFTS (BUILD IN WEIGHT)

September 25, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"WORKAHOLIC"

21/15 CALORIE ROW

15 CHEST-2-BAR PULL UPS

X3

DIRECTLY INTO...

21 KETTLEBELL SWINGS (55#/35#)
15 THRUSTERS (95#/65#)
X3

September 25, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:
PRESS

SINGLE ARM DUMBBELL STRICT PRESS

5 X 8

METCON:
"SURFER ON ACID"

400M RUN

21 BURPEES

X3

September 23, 2019

COMPTRAIN CLASS PROGRAMMING

OLY:

SNATCH COMPLEX

BUILD TO A HEAVY COMPLEX:

1 HANG POWER SNATCH

2 POWER SNATCHES

3 OVERHEAD SQUATS

METCON:
"BARTENDER"

10:00 AMRAP:

12 DEADLIFTS

9 OVERHEAD SQUATS

6 HANG POWER SNATCHES

(115#/85#)

September 23, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"MIGHTY DUCKS"

TEAM WORKOUT (3 ATHLETES)

60 CLEAN & JERKS (135#/95#)
400M TEAM RUN

10 ROPE CLIMBS

400M TEAM RUN

100 LATERAL BARBELL BURPEES

400M TEAM RUN

10 ROPE CLIMBS

400M TEAM RUN

60 CELAN & JERKS (135#/95#)

September 19, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"AIR CONDITIONING"

ONE THE 5:00 X4 ROUNDS:

20 DUMBBELL SNATCHES (50#/35#)
40 AIR SQUATS

20/15 CALORIE ROW

September 18, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

WEIGHTED PULL UPS

BUILD TO A 3RM WEIGHTED PULL UP

METCON:
"SLEEPING BAG"

15 STRICT PULL UPS

200M RUN

30 SIT UPS

200M WRECK BAG RUN (50#/35#)
X4

September 17, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:
DEADLIFT

10-8-6-4

METCON:
"DIANE"

21-15-9

DEADLIFTS (225#/155#)
HANDSTAND PUSH UPS

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