(601) 551-0558

200727

CrossFit McComb - CrossFitRack City (Time)For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats

CrossFit McComb – CrossFit

Rack City (Time)

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats

200717

CrossFit McComb - CrossFitFloor It (5 Rounds for time)Every 5 Minutes x 5 Rounds: 30 AbMat Sit-ups 15 Deadlifts (185/135) 21/15 Calorie Assault Bike

CrossFit McComb – CrossFit

Floor It (5 Rounds for time)

Every 5 Minutes x 5 Rounds:

30 AbMat Sit-ups

15 Deadlifts (185/135)

21/15 Calorie Assault Bike

200716

CrossFit McComb - CrossFitPower Clean (2x5 @70%)Push Jerk (2x5 @60% (of split jerk) )Funny Business (AMRAP - Rounds and Reps) AMRAP 15: 30 Strict Presses (75/55) 30 Double Unders 30 Wallballs (20/14) 30 Double Unders

CrossFit McComb – CrossFit

Power Clean (2×5 @70%)

Push Jerk (2×5 @60% (of split jerk) )

Funny Business (AMRAP – Rounds and Reps)

AMRAP 15:

30 Strict Presses (75/55)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

200715

CrossFit McComb - CrossFitMinute to Win It (5 Rounds for reps)5 Rounds: 1 Minute Burpees 1 Minute Kettlebell Swings (70/50) 1 Minute Bike Calories 1 Minute Rest

CrossFit McComb – CrossFit

Minute to Win It (5 Rounds for reps)

5 Rounds:

1 Minute Burpees

1 Minute Kettlebell Swings (70/50)

1 Minute Bike Calories

1 Minute Rest

200714

CrossFit McComb - CrossFitTriple Play (AMRAP - Rounds and Reps)AMRAP 20: 200 Meter Run, 3 Box Jumps, 3 Power Cleans 200 Meter Run, 6 Box Jumps, 6 Power Cleans 200 Meter Run, 9 Box Jumps, 9 Power Cleans ... [Add 3 Box Jumps + Power Cleans Each Round] Barbell: 135/95

CrossFit McComb – CrossFit

Triple Play (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run, 3 Box Jumps, 3 Power Cleans

200 Meter Run, 6 Box Jumps, 6 Power Cleans

200 Meter Run, 9 Box Jumps, 9 Power Cleans



[Add 3 Box Jumps + Power Cleans Each Round]

Barbell: 135/95

200713

CrossFit McComb - CrossFitPush Press (3x3 @70% )Jackie Legs (Time)For Time: 1,000 Meter Row 30 Chest to Bar Pull-ups 50 Overhead Squats (75/55)

CrossFit McComb – CrossFit

Push Press (3×3 @70% )

Jackie Legs (Time)

For Time:

1,000 Meter Row

30 Chest to Bar Pull-ups

50 Overhead Squats (75/55)

200710

CrossFit McComb - CrossFitClean and Jerk (2+1@60%, 2+1,@ 70%, 1+1@80%, heavy single)Dirt Nap (Time)3 Rounds: 15 Hang Squat Cleans (115/85) 15 Lateral Barbell BurpeesCool DownMetcon (No Measure)Bike Recovery 5 Minute Recovery Bike On the [0&5:] 15 Pausing Hip Extensions (https://youtu.be/6unUeUzvNkE) *Pause 2 Seconds at Top of Each Rep*

CrossFit McComb – CrossFit

Clean and Jerk (2+1@60%, 2+1,@ 70%, 1+1@80%, heavy single)

Dirt Nap (Time)

3 Rounds:

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees

Cool Down

Metcon (No Measure)

Bike Recovery

5 Minute Recovery Bike

On the [0&5:]
15 Pausing Hip Extensions (https://youtu.be/6unUeUzvNkE)

*Pause 2 Seconds at Top of Each Rep*

200709

CrossFit McComb - CrossFitOh Deere (Time)For Time: 50/35 Calorie Row 50/35 Calorie Assault Bike 200 Meter Farmers Carry (53's/35's) 50/35 Calorie Row 50/35 Calorie Assault Bike 200 Meter Farmers Carry (53's/35's) 50/35 Calorie Row 50/35 Calorie Assault Bike

CrossFit McComb – CrossFit

Oh Deere (Time)

For Time:

50/35 Calorie Row

50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row

50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row

50/35 Calorie Assault Bike

200708

CrossFit McComb - CrossFitSlumber Party (Time)2 Rounds For Time: 20 Push Jerks (Rx+ 135/95) (Rx 95/65#) 4 Rounds of "Cindy" 800 Meter Run

CrossFit McComb – CrossFit

Slumber Party (Time)

2 Rounds For Time:

20 Push Jerks (Rx+ 135/95) (Rx 95/65#)

4 Rounds of “Cindy”

800 Meter Run

200707

CrossFit McComb - CrossFit3-Position Clean (ground, below knee, above knee) + Jerk (60%, 65%, 70%, 75%, 80%, max)3-Position Clean (ground, below knee, above knee) + JerkFront Squat (3@70%, 3@75%, 3@80%, 3RM)Deadbolt (AMRAP - Rounds and Reps)AMRAP 15: 60 Double Unders 30/24 Calorie Row 15 Deadlifts (225/155)

CrossFit McComb – CrossFit

3-Position Clean (ground, below knee, above knee) + Jerk (60%, 65%, 70%, 75%, 80%, max)

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

Front Squat (3@70%, 3@75%, 3@80%, 3RM)

Deadbolt (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Deadlifts (225/155)