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200701

CrossFit McComb - CrossFitSouth Paw (AMRAP - Rounds and Reps)AMRAP 15: 3 Kettlebell Swings (53/35) 3 Kettlebell Box Step-ups (24"/20") 3 Calorie Bike 6 Kettlebell Swings (53/35) 6 Kettlebell Box Step-ups (24"/20") 6 Calorie Bike 9 Kettlebell Swings (53/35) 9 Kettlebell Box Step-ups (24"/20") 9 Calorie Bike ... Add [3] Reps Per Round

CrossFit McComb – CrossFit

South Paw (AMRAP – Rounds and Reps)

AMRAP 15:

3 Kettlebell Swings (53/35)

3 Kettlebell Box Step-ups (24″/20″)

3 Calorie Bike

6 Kettlebell Swings (53/35)

6 Kettlebell Box Step-ups (24″/20″)

6 Calorie Bike

9 Kettlebell Swings (53/35)

9 Kettlebell Box Step-ups (24″/20″)

9 Calorie Bike



Add [3] Reps Per Round

200630

CrossFit McComb - CrossFitUnderground (Time)For Time [30 Minute Cap]: 100 Double Unders, 50 AbMat Sit-ups 25 Hand Release Push-ups 80 Double Unders, 40 AbMat Sit-ups 20 Hand Release Push-ups 60 Double Unders, 30 AbMat Sit-ups 15 Hand Release Push-ups 40 Double Unders, 20 AbMat Sit-ups 10 Hand Release Push-ups 20 Double Unders, 10 AbMat Sit-ups 5 Hand Release Push-ups Every 3 Minutes [Starting at 0:00]: 12/9 Calorie Assault BikeCool DownLeg flexibility (No Measure)1. Alternate bent knee to straight leg SLOWLY for 10 reps/side. 2. Figure 4. 1 min/side 3. Supine Hamstring stretch. 1 min/side 4 & 5. Flow between a...

CrossFit McComb – CrossFit

Underground (Time)

For Time [30 Minute Cap]:

100 Double Unders, 50 AbMat Sit-ups

25 Hand Release Push-ups

80 Double Unders, 40 AbMat Sit-ups

20 Hand Release Push-ups

60 Double Unders, 30 AbMat Sit-ups

15 Hand Release Push-ups

40 Double Unders, 20 AbMat Sit-ups

10 Hand Release Push-ups

20 Double Unders, 10 AbMat Sit-ups

5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:

12/9 Calorie Assault Bike

Cool Down

Leg flexibility (No Measure)

1. Alternate bent knee to straight leg SLOWLY for 10 reps/side.

2. Figure 4. 1 min/side

3. Supine Hamstring stretch. 1 min/side

4 & 5. Flow between a high lunge & pyramid 10 reps/side

200629

CrossFit McComb - CrossFitPush Press (5@70% , 75@5%, 5RM)record heaviest setLaces out (AMRAP - Rounds and Reps)AMRAP 18: 6 Bar Muscle-ups 9 Push Presses (135/95) 15 Deadlifts (135/95) 21 Wallballs (20/14) Bar muscle up subs: * Jumping Bar Muscle-ups * Banded Bar Muscle-ups * 9 Chest to Bar Pull-ups * 12 Pull-ups/15 ring rows * 6 Strict Pull-ups

CrossFit McComb – CrossFit

Push Press (5@70% , 75@5%, 5RM)

record heaviest set

Laces out (AMRAP – Rounds and Reps)

AMRAP 18:

6 Bar Muscle-ups

9 Push Presses (135/95)

15 Deadlifts (135/95)

21 Wallballs (20/14)

Bar muscle up subs:

* Jumping Bar Muscle-ups

* Banded Bar Muscle-ups

* 9 Chest to Bar Pull-ups

* 12 Pull-ups/15 ring rows

* 6 Strict Pull-ups

200626

CrossFit McComb - CrossFitRed Zone (Time)30-20-10-20-30: Single Dumbbell Hang Power Snatch (50/35) Single Dumbbell Thrusters (50/35) ***alternate arms every 5 reps

CrossFit McComb – CrossFit

Red Zone (Time)

30-20-10-20-30:

Single Dumbbell Hang Power Snatch (50/35)

Single Dumbbell Thrusters (50/35)

***alternate arms every 5 reps

200625

CrossFit McComb - CrossFitClean and Jerk (60%x2+1, 70%x2+1, 80%x2+1, heavy single)record heavy singleSugar Daddy (Time)21-15-9: Deadlifts (225/155) 400 Meter Run

CrossFit McComb – CrossFit

Clean and Jerk (60%x2+1, 70%x2+1, 80%x2+1, heavy single)

record heavy single

Sugar Daddy (Time)

21-15-9:

Deadlifts (225/155)

400 Meter Run

200624

CrossFit McComb - CrossFitHook and Ladder (3 Rounds for time)5 min window; rest remaining time 1 Round: 30 Lateral Barbell Burpees 30 Power Clean and Jerks (95/65) 5 min window; rest remaining time 2 Rounds: 15 Lateral Barbell Burpees 15 Power Clean and Jerks (95/65) 5 min window 3 Rounds: 10 Lateral Barbell Burpees 10 Power Clean and Jerks (95/65) **no built in rest between windows - try to finish in 4 minutes each time to ensure you have a break

CrossFit McComb – CrossFit

Hook and Ladder (3 Rounds for time)

5 min window; rest remaining time

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks (95/65)

5 min window; rest remaining time

2 Rounds:

15 Lateral Barbell Burpees

15 Power Clean and Jerks (95/65)

5 min window

3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks (95/65)

**no built in rest between windows – try to finish in 4 minutes each time to ensure you have a break

200623

CrossFit McComb - CrossFitHot Route (AMRAP - Rounds and Reps)AMRAP 18: Buy-In: 1 Mile Run (scale run to

CrossFit McComb – CrossFit

Hot Route (AMRAP – Rounds and Reps)

AMRAP 18:

Buy-In: 1 Mile Run (scale run to <12 minutes) AMRAP In Time Remaining:
50 Double Unders

35 Air Squats

20 Dumbbell Plank Rows (50’s/35’s)
*Plank row: From a push-up plank position with hands gripping dumbbells, you’ll alternate rowing 1 dumbbell up to your chest

200622

CrossFit McComb - CrossFit3-Position Clean (ground, below knee, above knee) + Jerk (60%, 65%, 70%, 75%)3-Position Clean (ground, below knee, above knee) + Jerklog heaviest setFront Squat (3x5@75%)7-on-7 (2 Rounds for reps)AMRAP 7: 4 Bar Muscle-ups (rx+); 4 Pull ups (Rx) 8 Front Squats (Rx+: 185/135) (Rx: 155/105#) 12/9 Calorie Bike 16 Toes to Bar Rest 3 Minutes AMRAP 7: 4 Bar Muscle-ups (rx+); 4 Pull ups (Rx) 8 Front Squats (Rx+: 155/105) (Rx: 135/95#) 12/9 Calorie Bike 16 Toes to Bar

CrossFit McComb – CrossFit

3-Position Clean (ground, below knee, above knee) + Jerk (60%, 65%, 70%, 75%)

3-Position Clean (ground, below knee, above knee) + Jerk
log heaviest set

Front Squat (3×5@75%)

7-on-7 (2 Rounds for reps)

AMRAP 7:

4 Bar Muscle-ups (rx+); 4 Pull ups (Rx)

8 Front Squats (Rx+: 185/135) (Rx: 155/105#)

12/9 Calorie Bike

16 Toes to Bar

Rest 3 Minutes

AMRAP 7:

4 Bar Muscle-ups (rx+); 4 Pull ups (Rx)

8 Front Squats (Rx+: 155/105) (Rx: 135/95#)

12/9 Calorie Bike

16 Toes to Bar

200619

CrossFit McComb - CrossFitCookie Monster (AMRAP - Rounds and Reps)AMRAP 15: 20 Barbell Power Snatches (75/55#) 40 Double Unders 20 Burpees 40 Double Unders

CrossFit McComb – CrossFit

Cookie Monster (AMRAP – Rounds and Reps)

AMRAP 15:

20 Barbell Power Snatches (75/55#)

40 Double Unders

20 Burpees

40 Double Unders

200618

CrossFit McComb - CrossFit5 @75: Power Clean (3x5 @75%)Push Jerk (3x5 @ 65% (of split jerk) )Cash Back (Time)50-35-20-35-50: AbMat Sit-ups After Each Round: 10 Double Dumbbell Push Press (50's/35's) 50 Meter Double Dumbbell Walk* * 1 Arm Overhead + 1 Arm at Hang

CrossFit McComb – CrossFit

5 @75: Power Clean (3×5 @75%)

Push Jerk (3×5 @ 65% (of split jerk) )

Cash Back (Time)

50-35-20-35-50:

AbMat Sit-ups

After Each Round:

10 Double Dumbbell Push Press (50’s/35’s)

50 Meter Double Dumbbell Walk*

* 1 Arm Overhead + 1 Arm at Hang