CrossFit McComb – CrossFit

Metcon (Time)


alt db snatches (50/35#) (Rx+: 70/50#)

db goblet squat

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat


Push up

Pull up

Back Extension


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

Warm-up (No Measure)

1:00 Squat hold on rig

1:00 wrist stretch

1:00 ankle stretch (each leg)

1:00 – 1:10 dead hang from rig (accumulate if you can’t hang that entire time)

Warm-up (No Measure)

After the metcon – everyone needs to write a short term goal on a card – and a long term goal on another card. These on are the counter by the front door.

Each goal needs to include a plan of action for achieving that goal.

“snatch 1 million pounds” should be followed by what you plan to do

1. burgener warm up every day

2. video a snatch – get feedback

3. use a band to generate the need for engaging the lats to pull the bar into the body

4. etc…