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
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 - CrossFitPower Snatch (1X5)Squat Snatch (1X5)Snakebite (Time)21-15-9: Squat Snatch (95/65) Chest to Bar Pull-Ups
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
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
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar
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*
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight*
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)
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 - 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...
– must use the same weight on each arm
3 RFT of
400m Run
21 burpees
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
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
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
CrossFit McComb - CrossFitFront Squat (heavy single)Jack Squat (Time)21-15-9: Front Squats (135/95) Kettlebell Swings (70/53) 400 Meter Run
21-15-9:
Front Squats (135/95)
Kettlebell Swings (70/53)
400 Meter Run
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
15 min AMRAP
5 power snatches (96/65#)
10 ghd sit ups
200m run
CrossFit McComb - CrossFitDeadlift (heavy single)Tummy Time (Time)15-12-9-12-15: Toes to Bar Deadlifts (205) Lateral Barbell Burpees
15-12-9-12-15:
Toes to Bar
Deadlifts (205)
Lateral Barbell Burpees
