Month: February 2019

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)30 min AMRAP 2 minutes Air Bike 5 Banded Pull Aparts 5 Banded Pull Overs 5 Banded Lat Pull Downs 2 minutes Row 5 Banded Pull Aparts 5 Banded Pull Overs 5 Banded Lat Pull Downs 2 minutes Jog 5 Banded Pull Aparts 5 Banded Pull Overs 5 Banded Lat Pull Downs

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

2 minutes Air Bike

5 Banded Pull Aparts

5 Banded Pull Overs

5 Banded Lat Pull Downs

2 minutes Row

5 Banded Pull Aparts

5 Banded Pull Overs

5 Banded Lat Pull Downs

2 minutes Jog

5 Banded Pull Aparts

5 Banded Pull Overs

5 Banded Lat Pull Downs

CrossFit McComb - CrossFitPush Press (heavy single - try for a PR)Take 20 minutes to build to today’s 1-RM Push PressMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 4 Handstand Push-Ups 8 Pull-Ups 12 Alternating Pistols Handstand Push-Ups RX+: Strict RX: Kipping Scaled: Strict Press, heavy as possible Pull-Ups RX+: C2B RX: Kipping Scaled: Ring Rows Alternating Pistols S: Box with leg going down the side

CrossFit McComb – CrossFit

Push Press (heavy single – try for a PR)

Take 20 minutes to build to today’s 1-RM Push Press

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

4 Handstand Push-Ups

8 Pull-Ups

12 Alternating Pistols

Handstand Push-Ups

RX+: Strict

RX: Kipping

Scaled: Strict Press, heavy as possible

Pull-Ups

RX+: C2B

RX: Kipping

Scaled: Ring Rows

Alternating Pistols

S: Box with leg going down the side

CrossFit McComb - CrossFitBack Squat (heavy single - try for a pr)Every two minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% Then rest two minutes before starting… Every 3 minutes, for 6 minutes (2 sets) of: Back Squat x 1 rep @ 95+%Metcon (Time)For time: 30/20 Calories of Assault Bike 500 Meter Row 10 Front Squats (155/105 lbs)...

CrossFit McComb – CrossFit

Back Squat (heavy single – try for a pr)

Every two minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

Every 3 minutes, for 6 minutes (2 sets) of:

Back Squat x 1 rep @ 95+%

Metcon (Time)

For time:

30/20 Calories of Assault Bike

500 Meter Row

10 Front Squats (155/105 lbs)

20 Burpee Box Jump-Overs (24″/20″)

10 Front Squats (155/105 lbs)
stagger start

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)15 min AMRAP 5 T2B (s: knee raises) 10 db hang c&j (5 one arm then then the other) (50/35#/s:35/20#) 15 doubles (30 singles)Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 T2B (s: knee raises)

10 db hang c&j (5 one arm then then the other) (50/35#/s:35/20#)

15 doubles (30 singles)

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

CrossFit McComb - CrossFitCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetCrossfit Games Open 19.1 Masters (55+) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. targetCrossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men...

CrossFit McComb – CrossFit

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP20: 1 minute bike / row / jog 10 Standing PVC Pass Throughs 1 minute bike / row / jog 10 Squatting PVC Pass Throughs 1 minute bike / row / jog 10 Prone Lying PVC Pass Throughs Everyone must rotate through bike/row/jog focus on completing at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscleWarm-up (No Measure)If you would like a regular metcon every 5 minutes for 20minutes 500m/400m row 12 strict handstand pushups s: 12 strict presses as...

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP20:

1 minute bike / row / jog

10 Standing PVC Pass Throughs

1 minute bike / row / jog

10 Squatting PVC Pass Throughs

1 minute bike / row / jog

10 Prone Lying PVC Pass Throughs

Everyone must rotate through bike/row/jog

focus on completing at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle

Warm-up (No Measure)

If you would like a regular metcon

every 5 minutes for 20minutes

500m/400m row

12 strict handstand pushups

s: 12 strict presses as heavy as possible to complete 6 unbroken

CrossFit McComb - CrossFitMetcon (Time)21-18-15-12-9-6-3 burpees box jumps cal row

CrossFit McComb – CrossFit

Metcon (Time)

21-18-15-12-9-6-3

burpees

box jumps

cal row

CrossFit McComb - CrossFitClean and Jerk (heaviest set)Every 2 minutes, for 16 minutes (8 sets) of: Clean & Jerk Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.Metcon (Time)For time: 50 Calorie bike 40 Toes to Bar (35?) 30 Ground to Overhead (135/95 lbs) (20?) Time Cap = 20:00 – please adjust loading or repetitions accordingly.

CrossFit McComb – CrossFit

Clean and Jerk (heaviest set)

Every 2 minutes, for 16 minutes (8 sets) of:

Clean & Jerk

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

Metcon (Time)

For time:

50 Calorie bike

40 Toes to Bar (35?)

30 Ground to Overhead (135/95 lbs) (20?)

Time Cap = 20:00 – please adjust loading or repetitions accordingly.

CrossFit McComb - CrossFitBack Squat (Set 6- 2 reps @ 90%)Every 3 minutes, for 18 minutes (6 sets) of: Back Squat * Set 1 – 4 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 90% * Set 4 – 1 rep @ 95% * Set 5 – 2 reps @ 90% * Set 6 – 2 reps @ 90%Metcon (Time)Three rounds for time of: 30 Wall Ball Shots (20/14 lbs) 15 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 24″/20″)

CrossFit McComb – CrossFit

Back Squat (Set 6- 2 reps @ 90%)

Every 3 minutes, for 18 minutes (6 sets) of:

Back Squat

* Set 1 – 4 reps @ 70%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 90%

* Set 4 – 1 rep @ 95%

* Set 5 – 2 reps @ 90%

* Set 6 – 2 reps @ 90%

Metcon (Time)

Three rounds for time of:

30 Wall Ball Shots (20/14 lbs)

15 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 24″/20″)

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)OCR WOD 35 min AMRAPMetcon (AMRAP - Rounds and Reps)Metcon -if it's raining

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

OCR WOD 35 min AMRAP

Metcon (AMRAP – Rounds and Reps)

Metcon -if it’s raining