© 2019 CrossFit Spartanburg

November 21, 2019

COMPTRAIN CLASS PROGRAMMING

SKILL:

GYMNASTIC PULLING 10:00 EMOM

METCON:
"OLD MACDONALD"

100M FARMERS CARRY (53's/35's)

30 SIT UPS

10 WRECK BAG OVER THE SHOULDER (70#/50#)

X5

November 21, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

OVERHEAD SQUAT

WORK UP TO A HEAVY SET OF 3 PAUSING OVERHEAD SQUATS (3 SECONDS)

METCON:
"DOUBLE JOINTED"

16:00 AMRAP:

15 OVERHEAD SQUATS (95#/65#)
30 DOUBLE UNDERS

15 DEADLIFTS (95#/65#)
30 DOUBLE UNDERS

November 19, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"SEA HORSE"

40/30 CALORIE BIKE

800M ROW

400M RUN

20 BURPEES

X3

November 17, 2019

COMPTRAIN CLASS PROGRAMMING

OLY:

"MACHO MAN COMPLEX"

BUILD TO A HEAVY COMPLEX:

3 POWER CLEANS

3 FRONT SQUATS

3 PUSH JERKS

METCON:
"RANDY SAVAGE"

12:00 AMRAP:

3 ROUNDS OF "MACHO MAN" (135#/95#)
15 TOES-2-BAR

November 17, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"4TH DOWN"

4:00 AMRAP:

21/15 CALORIE ROW

21 KETTLEBELL SWINGS (53#/35#)
21 THRUSTERS (75#/55#)

4:00 REST

4:00 AMRAP:

15/10 CALORIE ROW

15 KETTLEBELL SWINGS (54#/35#)
15 THRUSTERS (95#/65#)

4:00 REST

4:00 AMRAP:

9/6 CALORIE ROW

9 KETTLEBELL SWINGS (53#/35#)
9 THRUSTERS (115#/85#)

November 17, 2019

COMPTRAIN CLASS PROGRAMMING

OLY:

POWER CLEAN

BUILD TO A HEAVY COMPLEX:

1 HANG POWER CLEAN

1 POWER CLEAN

METCON:
"POWER BAR"

12:00 AMRAP:

9 HANG POWER CLEANS (135#/95#)
12 PUSH UPS (HR)

15 DEADLIFTS (135#/95#)

November 14, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"CLIMBING ANNIE"

10-20-30-40-50

DOUBLE UNDERS

ABMAT SIT UPS

AFTER EACH SET:

ROPE CLIMBS (1-2-3-4-5)

November 13, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

BACK SQUAT

BUILD TO A HEAVY COMPLEX:

1 PAUSING BACK SQUAT (3 SECONDS)

1 BACK SQUAT

METCON:
"STEP AEROBICS"

30 WALL BALLS (20#/14#)
20/14 CALORIE ROW

10 SINGLE-DUMBBELL BOX STEP UPS (EACH SIDE)

X3

November 12, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"PIGGY BACK"

TEAM WORKOUT (2 ATHLETES)

12 ALTERNATING DUMBBELL SNATCHES (50#/35#)
12 LATERAL BURPEES OVER DUMBBELL

12/10 CALORIE BIKE

X12

*SWITCH AFTER FULLY COMPLETED ROUND (6 ROUNDS EACH)

November 12, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"JACK"

20:00 AMRAP:

10 PUSH PRESS (115#/85#)
10 KETTLEBELL SWINGS (53#/35#)
10 BOX JUMPS (24"/20")

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