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191018

CrossFit McComb - CrossFitOpen Road (AMRAP - Rounds and Reps)AMRAP 20: 30 AbMat Sit-ups 20 Wallballs (20/14) 100 Meter Farmers Carry (50’s/35’s)Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells

CrossFit McComb – CrossFit

Open Road (AMRAP – Rounds and Reps)

AMRAP 20:

30 AbMat Sit-ups

20 Wallballs (20/14)

100 Meter Farmers Carry (50’s/35’s)

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

1901017

CrossFit McComb - CrossFitPower Snatch (1x5)Squat Snatch (1x5)Dry Tri (Time)Partner WOD Scaled (30 min cap) 3k Assault Bike 2k Row 1k Run RX (40 min cap) 6k Bike 4k Row 2k Run Bike & Row: You can only & must switch every 2 minutes; if you finish the bike during your 2 min window, you must finish your 2 min widow on the rower Run: 200m intervals - swapping each time

CrossFit McComb – CrossFit

Power Snatch (1×5)

Squat Snatch (1×5)

Dry Tri (Time)

Partner WOD

Scaled (30 min cap)

3k Assault Bike

2k Row

1k Run

RX (40 min cap)

6k Bike

4k Row

2k Run

Bike & Row: You can only & must switch every 2 minutes; if you finish the bike during your 2 min window, you must finish your 2 min widow on the rower

Run: 200m intervals – swapping each time

191016

CrossFit McComb - CrossFitBack Squat (1x5)Hero WOD for Fallen MS Police Officers Zack Moak, James White, & Kenneth "Josh" Smith (Time)Zack Moak (AGE) 31 Burpess (BADGE) 32 KBS (DATE) 929 M Row James White (AGE) 35 Pull up (BADGE) 33 T2B (DATE) 929 M Row Kenneth "Josh" Smith (AGE) 32 Push ups (BADGE) 29 Med Ball cleans (DATE) 930 M Rowthis year - we are swapping the T2B and Med Ball cleans Zack Moak 31 Burpees 32 KBS 929 m Row James White 35 Pull ups 33 med ball cleans 929 m Row Kennethi "Josh" Smith 32 Push ups 29...

CrossFit McComb – CrossFit

Back Squat (1×5)

Hero WOD for Fallen MS Police Officers Zack Moak, James White, & Kenneth “Josh” Smith (Time)

Zack Moak

(AGE) 31 Burpess

(BADGE) 32 KBS

(DATE) 929 M Row

James White

(AGE) 35 Pull up

(BADGE) 33 T2B

(DATE) 929 M Row

Kenneth “Josh” Smith

(AGE) 32 Push ups

(BADGE) 29 Med Ball cleans

(DATE) 930 M Row
this year – we are swapping the T2B and Med Ball cleans

Zack Moak

31 Burpees

32 KBS

929 m Row

James White

35 Pull ups

33 med ball cleans

929 m Row

Kennethi “Josh” Smith

32 Push ups

29 T2B

930 m Row

191015

CrossFit McComb - CrossFitShoulder Press (1x5)Child’s Play (Time)3 Rounds: 10 Thrusters (115/85) 20 Deadlifts (115/85) 50 Double Unders

CrossFit McComb – CrossFit

Shoulder Press (1×5)

Child’s Play (Time)

3 Rounds:

10 Thrusters (115/85)

20 Deadlifts (115/85)

50 Double Unders

191014

CrossFit McComb - CrossFitWarm-up (No Measure)Warmup ## 60 Seconds PVC Pass Throughs [ Active Spidermans Push-up to Down Dog ## 40 Seconds PVC Overhead Squats Mountain Climbers Push-up to Down Dog ## 20 Seconds PVC Pass Throughs (More Narrow) Lateral PVC Burpees Push-up to Down DogPoint Break (AMRAP - Rounds and Reps)AMRAP 15: 5 Strict Pull-ups 10 Dumbbell Hang Clean and Jerks (50/35 - single arm) 15 AbMat Sit-upsCrossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutesCrossfit Games Open 20.1 Masters (55+) (Time)10 rounds for time of:...

CrossFit McComb – CrossFit

Warm-up (No Measure)

Warmup

## 60 Seconds

PVC Pass Throughs [

Active Spidermans

Push-up to Down Dog

## 40 Seconds

PVC Overhead Squats

Mountain Climbers

Push-up to Down Dog

## 20 Seconds

PVC Pass Throughs (More Narrow)

Lateral PVC Burpees

Push-up to Down Dog

Point Break (AMRAP – Rounds and Reps)

AMRAP 15:

5 Strict Pull-ups

10 Dumbbell Hang Clean and Jerks (50/35 – single arm)

15 AbMat Sit-ups

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

191011

CrossFit McComb - CrossFitPoint Break (AMRAP - Rounds and Reps)AMRAP 15: 5 Strict Pull-ups 10 Dumbbell Hang Clean and Jerks (50/35 - single arm) 15 AbMat Sit-upsCrossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes

CrossFit McComb – CrossFit

Point Break (AMRAP – Rounds and Reps)

AMRAP 15:

5 Strict Pull-ups

10 Dumbbell Hang Clean and Jerks (50/35 – single arm)

15 AbMat Sit-ups

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

191010

CrossFit McComb - CrossFitPower Snatch (1x5)Squat Snatch (1x5)Metcon (No Measure)You choose ### Practice Option 1: On the Minute x 20: Odd Minutes: 30 Seconds Double Under Practice Even Minutes: 3-6 Handstand Push-ups ### Practice Option 2: On the Minute x 20: Odd Minutes: 1-2 Ring Muscle-ups Even Minutes: 30 Seconds Handstand Walk ### Practice Option 3: On the Minute x 20: Odd Minutes: 5 Power Snatches (40%) Even Minutes: 1 Rope Climb ### Cardio Option 1: On the Minute x 20: Odd Minutes: 1 Minute Bike Even Minutes: 1 Minute Sit-ups ### Cardio Option 2: On the Minute x 20:...

CrossFit McComb – CrossFit

Power Snatch (1×5)

Squat Snatch (1×5)

Metcon (No Measure)

You choose

### Practice Option 1:

On the Minute x 20:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

### Practice Option 2:

On the Minute x 20:

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

### Practice Option 3:

On the Minute x 20:

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

### Cardio Option 1:

On the Minute x 20:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

### Cardio Option 2:

On the Minute x 20:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

191009

CrossFit McComb - CrossFitBack Squat (3x5)WOW Air (Time)3 Rounds: 50 Air Squats 400 Meter Run 30/24 Calorie Row 200 Meter Wreck Bag Run (50/35)

CrossFit McComb – CrossFit

Back Squat (3×5)

WOW Air (Time)

3 Rounds:

50 Air Squats

400 Meter Run

30/24 Calorie Row

200 Meter Wreck Bag Run (50/35)

191008

CrossFit McComb - CrossFitShoulder Press (1x5)Detention (AMRAP - Rounds and Reps)AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double Unders

CrossFit McComb – CrossFit

Shoulder Press (1×5)

Detention (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders

191-07

CrossFit McComb - CrossFitRugrats (5 Rounds for time)On the 4:00 x 5 Rounds: 9 Burpee Box Jump Overs (24/20) 15 Dumbbell Front Squats (50's/35's) 15/12 Calorie Assault Bike * Rounds begin on the 0:00 - 4:00 - 8:00 - 12:00 - 16:00 * Looking for these rounds to take no more than 3 minutes, giving athletes at least 1 minute of rest before the start of the next round ## DUMBBELL FRONT SQUATS * Athletes will use 2 dumbbells in the front rack for the 15 squats * This should be a challenging weight, but one that will be completed...

CrossFit McComb – CrossFit

Rugrats (5 Rounds for time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Assault Bike

* Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00

* Looking for these rounds to take no more than 3 minutes, giving athletes at least 1 minute of rest before the start of the next round

## DUMBBELL FRONT SQUATS

* Athletes will use 2 dumbbells in the front rack for the 15 squats

* This should be a challenging weight, but one that will be completed unbroken every round

## BURPEE BOX JUMP OVERS

* There is no need to stand to full extension on top of the box during the burpee box jump overs

## ASSAULT BIKE

* If you’re short on bikes, stagger heats by 2 minutes