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


Push up

Pull up

Back Extension


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

DB Snatch Warm-up (No Measure)

Alternating Dumbbell Snatches

Zip the Coat

It is common on the dumbbell snatch for the bell to swing out and away from the body, Pretending to zip up the jacket of a coat will help keep the weight close to the body. The closer the weight is to the body is, the lighter it will feel.

Switching Hands

There are several ways to switch hands on the alternating dumbbell snatch. The first option is to place the dumbbell back on the ground between each rep and switch hands there. The second option would be to switch hands in the air, ideally just in front of the face.

Each arm with Light Weight

5 Deadlifts

5 High Pulls

3 Strict Presses

6 alt Dumbbell Snatches

Warm-up (No Measure)


5 cal bike

4 alt db snatches metcon weight

4 cal row

4 alt db snatches

wall to wall & back run

4 alt db snatches

10 doubles or singles

4 alt db snatches

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

10/8 cal bike

10 alt db snatches (50/35#)

Rest 2 minutes

4 min AMRAP

10/8 cal row

10 alt db snatches

Rest 2 minutes

4 min AMRAP

100m run

10 alt db snatches

Rest 2 minutes

4 min AMRAP

25 doubles/50 singles

10 alt db snatches