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190830

CrossFit McComb - CrossFitSquat Clean (3x5)use this if you chose to do a squat clean 15 minutes 3x5 ALL the SAME weightPower Clean (3x5)use this if you chose to do power cleansSqueaky Clean (Time)3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell: 115/85

CrossFit McComb – CrossFit

Squat Clean (3×5)

use this if you chose to do a squat clean

15 minutes

3×5 ALL the SAME weight

Power Clean (3×5)

use this if you chose to do power cleans

Squeaky Clean (Time)

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: 115/85

190829

CrossFit McComb - CrossFitShoulder Press (3x5)15 minutes 3x5 are ALL at the SAME weightHeavy Metal (AMRAP - Rounds and Reps)AMRAP 12: 10 Strict Presses (95/65) 25 Double Unders 10 Strict Pull-ups 25 Double Unders Strict Pull-up Movement Substitution Reduce Reps STRICT Banded Pull-ups STRICT Ring Rows

CrossFit McComb – CrossFit

Shoulder Press (3×5)

15 minutes

3×5 are ALL at the SAME weight

Heavy Metal (AMRAP – Rounds and Reps)

AMRAP 12:

10 Strict Presses (95/65)

25 Double Unders

10 Strict Pull-ups

25 Double Unders

Strict Pull-up Movement Substitution

Reduce Reps

STRICT Banded Pull-ups

STRICT Ring Rows

190828

CrossFit McComb - CrossFitHalftime (Time)30-20-10: Dumbell Power Snatch (50/35) Wallballs (20/14) Directly Into... 10-20-30: Burpees Calorie Row RX+ 30-20-10: Dumbbell Power Snatches (70/50) Wallballs (30/20) ... Directly into: 10-20-30: Bar-Facing Burpees Calorie Row

CrossFit McComb – CrossFit

Halftime (Time)

30-20-10:

Dumbell Power Snatch (50/35)

Wallballs (20/14)

Directly Into…

10-20-30:

Burpees

Calorie Row

RX+

30-20-10:

Dumbbell Power Snatches (70/50)

Wallballs (30/20)

… Directly into:

10-20-30:

Bar-Facing Burpees

Calorie Row

190827

CrossFit McComb - CrossFitCement Truck (5 Rounds for time)Every 5 Minutes x 5 Rounds: 400 Meter Run 12/9 Calorie Assault Bike 15 Toes to Bar

CrossFit McComb – CrossFit

Cement Truck (5 Rounds for time)

Every 5 Minutes x 5 Rounds:

400 Meter Run

12/9 Calorie Assault Bike

15 Toes to Bar

190826

CrossFit McComb - CrossFitFront Squat (3x5)3x5 are ALL the SAME weightSucker Punch (Time)21-18-15-12-9: Kettlebell Swing (53/35) Thrusters (75/55)

CrossFit McComb – CrossFit

Front Squat (3×5)

3×5 are ALL the SAME weight

Sucker Punch (Time)

21-18-15-12-9:

Kettlebell Swing (53/35)

Thrusters (75/55)

190823

CrossFit McComb - CrossFitCrazy Stairs (Time)For Time: 10 Rounds of "Cindy" 50/35 Calorie Row 30 Power Snatches (115/85) 1 Round of "Cindy": 5 Pull-ups 10 Push-ups 15 Air Squats

CrossFit McComb – CrossFit

Crazy Stairs (Time)

For Time:

10 Rounds of “Cindy”

50/35 Calorie Row

30 Power Snatches (115/85)

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

190822

CrossFit McComb - CrossFitTeam Tosh Sprints (Time)Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run * One athlete works at a time while the other rests * The flow of the workout goes as follow: * Athlete 1 runs 200 meters, Athlete 2 runs 200 meters * Athlete 1 runs 400 meters, Athlete 2 runs 400 meters * Athlete 1 runs 600 meters, Athlete 2 runs 600 meters * Repeat that cycle 2 more times for total of 3 rounds each * The score today is total time it takes for athletes to complete the...

CrossFit McComb – CrossFit

Team Tosh Sprints (Time)

Teams of 2

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

* One athlete works at a time while the other rests

* The flow of the workout goes as follow:

* Athlete 1 runs 200 meters, Athlete 2 runs 200 meters

* Athlete 1 runs 400 meters, Athlete 2 runs 400 meters

* Athlete 1 runs 600 meters, Athlete 2 runs 600 meters

* Repeat that cycle 2 more times for total of 3 rounds each

* The score today is total time it takes for athletes to complete the 3 rounds

* On the shorter side, this takes athletes around 30 minutes to complete

* Athletes on the longer side will take 38-40 minutes to complete the work

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190821

CrossFit McComb - CrossFitFrank the Tank (3 Rounds for reps)AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs 6 Deadlifts (275/185) 6 Lateral Barbell Burpees

CrossFit McComb – CrossFit

Frank the Tank (3 Rounds for reps)

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

190820

CrossFit McComb - CrossFit30 Rick (AMRAP - Rounds and Reps)AMRAP 20: 30 Kettlebell Swings (53/35) 30 Push Presses (95/65) 21/15 Calorie Assault Bike 30 Toes to Bar

CrossFit McComb – CrossFit

30 Rick (AMRAP – Rounds and Reps)

AMRAP 20:

30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

21/15 Calorie Assault Bike

30 Toes to Bar

190819

CrossFit McComb - CrossFitBack Squat (3x5)* 15 minutes to build to a heavy 3 sets of 5 * Take 3-5 warmup sets before beginning the first heavy working set * working sets should ALL be the same weightDirty Water (Time)For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Rowprimer: 10 Double Unders 100 Meter Run 5 Calorie Row

CrossFit McComb – CrossFit

Back Squat (3×5)

* 15 minutes to build to a heavy 3 sets of 5

* Take 3-5 warmup sets before beginning the first heavy working set

* working sets should ALL be the same weight

Dirty Water (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row
primer:

10 Double Unders

100 Meter Run

5 Calorie Row