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200210

CrossFit McComb - CrossFitSix Flags (6 Rounds for weight)Every 3:00 x 6 Rounds: 15/12 Calorie Assault Bike 30 Double Unders 3 Power Snatches Build in Power Snatch Weight

CrossFit McComb – CrossFit

Six Flags (6 Rounds for weight)

Every 3:00 x 6 Rounds:

15/12 Calorie Assault Bike

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight

200309

CrossFit McComb - CrossFitOverkill (Time)21-15-9: Double Dumbbell Power Cleans (50's/35's) Box Jump Overs (24"/20") Double Dumbbell Front Squats (50's/35's) Toes to Bar

CrossFit McComb – CrossFit

Overkill (Time)

21-15-9:

Double Dumbbell Power Cleans (50’s/35’s)

Box Jump Overs (24″/20″)

Double Dumbbell Front Squats (50’s/35’s)

Toes to Bar

200306

CrossFit McComb - CrossFitAGENT BILLY CLARDY III (AMRAP - Rounds and Reps)AMRAP (in a Team of 3) in 48 minutes Partner A: Run 400 meters Partner B performs AMRAP of: 12 Overhead Plate Alternating Lunges (45/25 lb) 6 Burpees to Plate (45/25 lb) 19 Plate Ground-to-Overheads (45/25 lb) Partner C: Rest All partners rotate when Partner A finishes the run Wear a Weight Vest (20/14 lb) throughout Partner A: Runs 400m. Partner B: Performs the 12-6-19 AMRAP until A finishes the run. Partner C: Rests until Partner A finishes the run. When ‘A’ comes back from run, ‘A’ moves to...

CrossFit McComb – CrossFit

AGENT BILLY CLARDY III (AMRAP – Rounds and Reps)

AMRAP (in a Team of 3) in 48 minutes

Partner A: Run 400 meters

Partner B performs AMRAP of:

12 Overhead Plate Alternating Lunges (45/25 lb)

6 Burpees to Plate (45/25 lb)

19 Plate Ground-to-Overheads (45/25 lb)

Partner C: Rest

All partners rotate when Partner A finishes the run

Wear a Weight Vest (20/14 lb) throughout

Partner A: Runs 400m. Partner B: Performs the 12-6-19 AMRAP until A finishes the run. Partner C: Rests until Partner A finishes the run.

When ‘A’ comes back from run, ‘A’ moves to ‘B’ (picks up where their partner left off), ‘B’ moves to ‘C’, ‘C’ moves to ‘A’. Continue this pattern for the duration of the 48-minute workout.

Score is the total number of rounds and repetitions completed of the 12-6-19 AMRAP

you can learn more about AGENT BILLY CLARDY III at

https://www.odmp.org/officer/24325-agent-billy-fred-clardy-iii

200305

CrossFit McComb - CrossFitOverhead Squat (1x3)FaceTime (AMRAP - Rounds and Reps)AMRAP 10: 15 Overhead Squats (95/65) 12 Sumo Deadlift High Pulls (95/65) 9 Chest to Bar Pull-ups

CrossFit McComb – CrossFit

Overhead Squat (1×3)

FaceTime (AMRAP – Rounds and Reps)

AMRAP 10:

15 Overhead Squats (95/65)

12 Sumo Deadlift High Pulls (95/65)

9 Chest to Bar Pull-ups

200304

CrossFit McComb - CrossFitFull Circle (Time)For Time: 1500 Meter Row 100 Double Unders 50 Calorie Bike 100 Double Unders 1500 Meter Row

CrossFit McComb – CrossFit

Full Circle (Time)

For Time:

1500 Meter Row

100 Double Unders

50 Calorie Bike

100 Double Unders

1500 Meter Row

200303

CrossFit McComb - CrossFit3 Position Clean5 Sets: 3-Position Power Clean 3 Push Jerks https://youtu.be/tVnmrgl-b5sBottom Line (AMRAP - Rounds and Reps)AMRAP 7: 3 Clean and Jerks (135/95) 3 Toes to Bar 6 Clean and Jerks (135/95) 6 Toes to Bar 9 Clean and Jerks (135/95) 9 Toes to Bar ... Increase by 3 Reps Each Round

CrossFit McComb – CrossFit

3 Position Clean

5 Sets:

3-Position Power Clean

3 Push Jerks

https://youtu.be/tVnmrgl-b5s

Bottom Line (AMRAP – Rounds and Reps)

AMRAP 7:

3 Clean and Jerks (135/95)

3 Toes to Bar

6 Clean and Jerks (135/95)

6 Toes to Bar

9 Clean and Jerks (135/95)

9 Toes to Bar



Increase by 3 Reps Each Round

200302

CrossFit McComb - CrossFitPinball (5 Rounds for reps)5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Alternating Dumbbell Power Snatch (50/35) 1 Minute Bike 1 Minute Rest

CrossFit McComb – CrossFit

Pinball (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatch (50/35)

1 Minute Bike

1 Minute Rest