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191001

CrossFit McComb - CrossFitEcod (3 Rounds for reps)3 x AMRAP 4: 15 Burpee Box Jump Overs (24/20) 21 Power Cleans 27/21 Cal Row Rest 4 Minutes Between Rounds Round 1: 135/95 Round 2: 115/85 Round 3: 95/65

CrossFit McComb – CrossFit

Ecod (3 Rounds for reps)

3 x AMRAP 4:

15 Burpee Box Jump Overs (24/20)

21 Power Cleans

27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65

190930

CrossFit McComb - CrossFitPower Snatch (1X5)Squat Snatch (1X5)Snakebite (Time)21-15-9: Squat Snatch (95/65) Chest to Bar Pull-Ups

CrossFit McComb – CrossFit

Power Snatch (1X5)

Squat Snatch (1X5)

Snakebite (Time)

21-15-9:

Squat Snatch (95/65)

Chest to Bar Pull-Ups

190927

CrossFit McComb - CrossFitGut Feeling (AMRAP - Rounds and Reps)AMRAP 16: 12 Hang Power Cleans (155/105) 21 Lateral Barbell Burpees 12 Push Jerks (155/105) 21 Toes to Bar

CrossFit McComb – CrossFit

Gut Feeling (AMRAP – Rounds and Reps)

AMRAP 16:

12 Hang Power Cleans (155/105)

21 Lateral Barbell Burpees

12 Push Jerks (155/105)

21 Toes to Bar

190926

CrossFit McComb - CrossFitDouble Dare (5 Rounds for weight)On the 4:00 x 5 Rounds: 25/20 Calorie Assault Bike 50 Double Unders 5 Deadlifts *Build in Deadlift Weight*

CrossFit McComb – CrossFit

Double Dare (5 Rounds for weight)

On the 4:00 x 5 Rounds:

25/20 Calorie Assault Bike

50 Double Unders

5 Deadlifts

*Build in Deadlift Weight*

190925

CrossFit McComb - CrossFitWorkaholic (Time)3 Rounds: 21/15 Calorie Row 15 Chest to Bar Pull-ups Directly Into... 3 Rounds: 21 Kettlebell Swings (53/35) 15 Thrusters (95/65)

CrossFit McComb – CrossFit

Workaholic (Time)

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)

190924

CrossFit McComb - CrossFitSingle Arm Dumbbell Strict Press (5 Sets of 8/each arm) - must use the same weight on each armSurfer on Acid (Time)3 RFT of 400m Run 21 burpeesMetcon (No Measure)100 Meter Run 30 Seconds Active Spidermans 30 Seconds Active Divebombers 100 Meter Run 30 Second Front Plank 30 Second Superman Hold 100 Meter Run 30 Second Right Side Plank 30 Second Left Side Plank 100 Meter Run 30 Second Right Side Dumbbell Overhead Hold 30 Second Left Side Dumbbell Overhead Hold ## Dumbbell Warmup *Each Side With Single Light Dumbbell:* 5 Deadlifts 5 Russian Dumbbell Swings 5...

CrossFit McComb – CrossFit

Single Arm Dumbbell Strict Press (5 Sets of 8/each arm)

– must use the same weight on each arm

Surfer on Acid (Time)

3 RFT of

400m Run

21 burpees

Metcon (No Measure)

100 Meter Run

30 Seconds Active Spidermans

30 Seconds Active Divebombers

100 Meter Run

30 Second Front Plank

30 Second Superman Hold

100 Meter Run

30 Second Right Side Plank

30 Second Left Side Plank

100 Meter Run

30 Second Right Side Dumbbell Overhead Hold

30 Second Left Side Dumbbell Overhead Hold

## Dumbbell Warmup

*Each Side With Single Light Dumbbell:*

5 Deadlifts

5 Russian Dumbbell Swings

5 Hang Power Cleans

5 Front Squats

5 Strict Press & Reach

190923

CrossFit McComb - CrossFitSnatch Complex (HPS+PS+OHS) (Build to a Heavy Complex:)Build 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

Snatch Complex (HPS+PS+OHS) (Build to a Heavy Complex:)

Build 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

190920

CrossFit McComb - CrossFitFront Squat (heavy single)Jack Squat (Time)21-15-9: Front Squats (135/95) Kettlebell Swings (70/53) 400 Meter Run

CrossFit McComb – CrossFit

Front Squat (heavy single)

Jack Squat (Time)

21-15-9:

Front Squats (135/95)

Kettlebell Swings (70/53)

400 Meter Run

190919

CrossFit McComb - CrossFitPower Snatch (heavy single)Squat Snatch (heavy single)Metcon (AMRAP - Rounds and Reps)15 min AMRAP 5 power snatches (96/65#) 10 ghd sit ups 200m run

CrossFit McComb – CrossFit

Power Snatch (heavy single)

Squat Snatch (heavy single)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 power snatches (96/65#)

10 ghd sit ups

200m run

190918

CrossFit McComb - CrossFitDeadlift (heavy single)Tummy Time (Time)15-12-9-12-15: Toes to Bar Deadlifts (205) Lateral Barbell Burpees

CrossFit McComb – CrossFit

Deadlift (heavy single)

Tummy Time (Time)

15-12-9-12-15:

Toes to Bar

Deadlifts (205)

Lateral Barbell Burpees