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CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Jorge (Time)

For time:

30 GHD sit-ups

15 Squat cleans, 155#

24 GHD sit-ups

12 Squat cleans, 155#

18 GHD sit-ups

9 Squat cleans, 155#

12 GHD sit-ups

6 Squat cleans, 155#

6 GHD sit-ups

3 Squat cleans, 155#
In honor of U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, died on February 28, 2012
To learn more about Jorge click here
happy birthday jorge torres!

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