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CrossFit McComb – CrossFit

Three-Peat Info & Warm Up (No Measure)

Stimulus

** Coupling running with a few of our dumbbell weightlifting movements

**On each of the 3 dumbbell movements we’ll alternate hands every 5 reps

**Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee

**Single Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground

Movement Videos

Single Arm Hang Dumbbell Snatches

https://www.youtube.com/watch?v=MJ_liJhjQoI&feature=youtu.be

Single Arm Dumbbell Power Cleans

https://www.youtube.com/watch?v=JiodoFLKJWc&feature=youtu.be

Single Arm Dumbbell Thrusters

https://www.youtube.com/watch?v=OKx4q6b7Zhc&feature=youtu.be

How to Make an Odd-Object

https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be

Warm-Up

2-3 Sets

15 Knuckle Drags

15 Glute Bridges

15 Air Squats

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Three-Peat (@Home with Equipment (Time)

3 Rounds For Time:

200 Meter Run

20 Single Arm Hang Dumbbell Snatches

200 Meter Run

20 Single Arm Dumbbell Power Cleans

200 Meter Run

20 Single Arm Dumbbell Thrusters

*On all dumbbell movements, alternate hands every 5 repetitions

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Three-Peat (@Home No Equipment) (Time)

3 Rounds For Time:

200 Meter Run

20 Odd-Object to Overhead

200 Meter Run

20 Odd-Object Step-Ups

200 Meter Run

20 Odd-Object Thrusters

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Dirty 30 (Time)

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/85)

30 Toes to Bar

30 Push Press (115/85)

30 Deadlifts (115/85)

30 Wallballs (20/14)

30 Burpees

30 Double Unders

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