CrossFit McComb – CrossFit

Metcon (Time)

For time:

400 Meter Run

15 Ground to Overhead (135/95 lbs)

30 Push-Ups

400 Meter Run

10 Ground to Overhead

20 Push-Ups

400 Meter Run

5 Ground to Overhead

10 Push-Ups
Ground to Overhead (in order of preference)

1) snatch, any variation

2) clean, any variation, + press/jerk, any variation

3) thruster from the ground each time

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

ur: 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
today only do 1-4 of the burgener

no skill transfer exercises

Barbell Warmup (No Measure)

Barbell warmup

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Warm-up (No Measure)


100m run

3 g2oh

6 push ups

Warm-up (No Measure)

Cool down

1 min each

calf stretch (each leg)

twisted cross (each arm)

puppy dog/childs pose