© 2019 CrossFit Spartanburg

December 21, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

BACK SQUAT

5-4-3-2-1

METCON:

"DOPAMINE"

EVERY 5:00 X 5 ROUNDS:

20/14 CALORIE ROW

200M RUN 

20/14 CALORIE BIKE

December 21, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"MILE HIGH"

800M RUN

50 POWER SNATCHES (75#/55#)

800M RUN

5 ROPE CLIMBS

800M RUN

50 LATERAL BARBELL BURPEES

December 21, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

THRUSTER

BUILD TO A HEAVY SET OF 1

METCON:

"BLITZEN"

20/15 CALORIE ROW

10 THRUSTERS (115#/80#)

X5

December 19, 2019

COMPTRAIN CLASS PROGRAMMING

SKILL:

GYMNASTIC PULLING 10:00 EMOM

METCON:
"EIGHT GRADE"

TABATA:

KETTLEBELL SWINGS (53/35)

CALORIE BIKE

KETTLEBELL BOX STEP-UPS (53/35 TO 24"/20")

CALORIE BIKE

TABATA = :20 ON / :10 OFF X 8

December 19, 2019

COMPTRAIN CLASS PROGRAMMING

OLY:

HANG SQUAT CLEAN

WORK UP TO A HEAVY SET OF 3

METCON:
"HAPPY HOUR"

12 POWER CLEANS (135/95)

12 CHEST-2-BAR PULL UPS

12 PUSH JERKS (135/95)

12 TOES-2-BAR

X3

December 17, 2019

COMPTRAIN CLASS PROGRAMMING

OLY:

HANG POWER SNATCH

WOR UP TO A HEAVY SET OF 3

METCON:
"CASTAWAY"

100 AIR SQUATS

50/35 CALORIE ROW

25 HANG POWER SNATCHES (115#/85#)

December 15, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"WONDERWALL"

60 DOUBLE UNDERS

30 BURPEES

60 DOUBLE UNDERS

30 WALL BALLS (20#/14#)

60 DOUBLE UNDERS

30 DEADLIFTS (225#/155#)

60 DOUBLE UNDERS

30 WALL BALLS (20#/14#)

60 DOUBLE UNDERS

30 BURPEES

December 15, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"POWDER KEG"

5:00 AMRAP:

600M RUN

1 ROUND OF "CINDY"

MAX CLEAN & JERKS (135#/95#)

5:00 REST

5:00 AMRAP:

400M RUN

2 ROUNDS OF "CINDY"

MAX CLEAN & JERKS (155#/105#)

5:00 REST

5:00 AMRAP:

200M RUN

3 ROUNDS OF "CINDY"

MAX CLEAN & JERKS (185#/135#)

December 13, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"STAIRMASTER"

30-20-10

CALORIE ROW

ALTERNATING DUMBBELL BOX STEP-UPS (50#/35#)

10-20-30

ALTERNATING DUMBBELL SNATCHES (50#/35#)
WALL BALLS (20#/14#)

December 13, 2019

COMPTRAIN CLASS PROGRAMMING

SKILL:

GYMNASTIC PUSHING 10:00 EMOM

METCON:

"BODY SLAM"

ON THE 4:00 X 5 ROUNDS:

25 ABMAT SIT UPS

15 KETTLEBELL SWINGS (53#/35#)
5 PUSH PRESS

*BUILD IN WEIGHT ON THE PUSH PRESS

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