CrossFit McComb – CrossFit

OHS Warm up (No Measure)


Run 200m + Walk 100m with a med ball overhead x 2

10 PVC pass thrus + 5/5 PVC around the worlds + 5/5 single leg RDL with PVC on top of foot + 10/10 leg swings holding PVC in opposite hand + 10 PVC pass thru’s in the bottom of the squat

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)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon (10 Rounds for weight)

Every 2 minutes, for 20 minutes (10 sets):

Hang Snatch + Snatch

Build over the course of the 10 sets to today’s heavy complex.

Metcon (Time)

Three rounds for time of:

400 Meter Run

15 Overhead Squats (135/95 lbs)
Pick a weight that is challenging, heavier than you do for Nancy, but not something where you’ll need 3-4 sets to complete. Maybe two sets.