Month: June 2019

CrossFit McComb - CrossFitFish Out of Water (Time)For Time: 2,000 Meter Row Directly Into… 10 Rounds of "Heavy Chief" 1 Round of "Heavy Chief": 3 Power Cleans (155/105) 6 Push-ups 9 Air Squats

CrossFit McComb – CrossFit

Fish Out of Water (Time)

For Time:

2,000 Meter Row

Directly Into…

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:

3 Power Cleans (155/105)

6 Push-ups

9 Air Squats

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)Partner WOD - Alt Movements 30 minute AMRAP 28/20 Cal Bike 15 Box Jump Overs (24"/20") 3 Rope Climbs Partner 1: bike Partner 2: box jumps Partner 1: rope climbs Partner 2: bike Partner 1: box jumps Partner 2: rope climbs etc Rope climb scale: seated on box, clamp feet and stand up x 6coaches: use Mt Dew coach's notes

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner WOD – Alt Movements

30 minute AMRAP

28/20 Cal Bike

15 Box Jump Overs (24″/20″)

3 Rope Climbs

Partner 1: bike

Partner 2: box jumps

Partner 1: rope climbs

Partner 2: bike

Partner 1: box jumps

Partner 2: rope climbs

etc

Rope climb scale: seated on box, clamp feet and stand up x 6
coaches: use Mt Dew coach’s notes

CrossFit McComb - CrossFitDeadlift (Build to Heavy Sets of 3-2-1) 20 minutes to build to our heavy sets of 3-2-1 The set of 3 will take the longest to get to Take about 8-10 minutes to warmup and build to the heavy set of 3 Take about 5-6 minutes each to build to the heavy sets of 2 & 1Deadlift (Heavy Set of 2)Deadlift (Heavy Single)Shrute Farms (AMRAP - Rounds and Reps)AMRAP 14: 100 Meter Farmers Carry (50's/35's) 30 AbMat Sit-ups 100 Meter Farmers Carry (50's/35's) 15 Deadlifts (205/145)

CrossFit McComb – CrossFit

Deadlift (Build to Heavy Sets of 3-2-1)

20 minutes to build to our heavy sets of 3-2-1

The set of 3 will take the longest to get to

Take about 8-10 minutes to warmup and build to the heavy set of 3

Take about 5-6 minutes each to build to the heavy sets of 2 & 1

Deadlift (Heavy Set of 2)

Deadlift (Heavy Single)

Shrute Farms (AMRAP – Rounds and Reps)

AMRAP 14:

100 Meter Farmers Carry (50’s/35’s)

30 AbMat Sit-ups

100 Meter Farmers Carry (50’s/35’s)

15 Deadlifts (205/145)

CrossFit McComb - CrossFitNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

CrossFit McComb – CrossFit

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

CrossFit McComb - CrossFitFront Squat Complex (1x1)Build to a Heavy: 1 Pausing Front Squat + 1 Front SquatJack Daniels (Time)1000 Run 50 Thrusters (45#/35#) 30 Pull ups

CrossFit McComb – CrossFit

Front Squat Complex (1×1)

Build to a Heavy:

1 Pausing Front Squat + 1 Front Squat

Jack Daniels (Time)

1000 Run

50 Thrusters (45#/35#)

30 Pull ups

CrossFit McComb - CrossFitWater Break (3 Rounds for time)AMRAP 4: 27 Hang Power Cleans (95/65) 27 Burpees Over Rower 27/21 Calorie Row Rest 4 Minutes AMRAP 4: 21 Hang Power Cleans (115/85) 21 Burpees Over Rower 21/15 Calorie Row Rest 4 Minutes AMRAP 4: 15 Hang Power Cleans (135/95) 15 Burpees Over Rower 15/12 Calorie Row ## GENERAL * Fast paced AMRAP 4’s today * While the weights go up, the reps go down * Adjust reps/loading to get to the rower on all rounds

CrossFit McComb – CrossFit

Water Break (3 Rounds for time)

AMRAP 4:

27 Hang Power Cleans (95/65)

27 Burpees Over Rower

27/21 Calorie Row

Rest 4 Minutes

AMRAP 4:

21 Hang Power Cleans (115/85)

21 Burpees Over Rower

21/15 Calorie Row

Rest 4 Minutes

AMRAP 4:

15 Hang Power Cleans (135/95)

15 Burpees Over Rower

15/12 Calorie Row

## GENERAL

* Fast paced AMRAP 4’s today

* While the weights go up, the reps go down

* Adjust reps/loading to get to the rower on all rounds

CrossFit McComb - CrossFitEl Niño (Time)For Time: 1 Mile Run 50 Dumbbell Snatches (50/35) 400 Meter Wreck Bag Run (50/35) 30 Pull-ups 20 Burpee Box Jumps (24/20) RUN Modify to a distance you can complete in 8-10 minutes

CrossFit McComb – CrossFit

El Niño (Time)

For Time:

1 Mile Run

50 Dumbbell Snatches (50/35)

400 Meter Wreck Bag Run (50/35)

30 Pull-ups

20 Burpee Box Jumps (24/20)

RUN

Modify to a distance you can complete in 8-10 minutes

CrossFit McComb - CrossFitMetcon (AMRAP - Reps)5 rounds 1 min max cal bike 1 min rest 1 min max row 1 min rest 1 min max wall balls 1 min rest

CrossFit McComb – CrossFit

Metcon (AMRAP – Reps)

5 rounds

1 min max cal bike

1 min rest

1 min max row

1 min rest

1 min max wall balls

1 min rest

CrossFit McComb - CrossFit1 Hang Power Snatch + 2 Power Snatches + 3 Overhead Squats (Weight)Money Market PoolBuild to a Heavy Complex: 1 Hang Power Snatch 2 Power Snatches 3 Overhead SquatsBartender (AMRAP - Rounds and Reps)AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Barbell: 115/85

CrossFit McComb – CrossFit

1 Hang Power Snatch + 2 Power Snatches + 3 Overhead Squats (Weight)

Money Market PoolBuild to a Heavy Complex:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85

CrossFit McComb - CrossFitHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit McComb – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups