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210130

CrossFit McComb - CrossFitBig Clean Complex6 Sets for Max Load High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk One set consists of all 12 reps Each set consists of 12 reps, without dropping the bar. Complete 6 total sets. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans (power cleans are not allowed). Score is the heaviest load successfully lifted during one set from the...

CrossFit McComb – CrossFit

Big Clean Complex

6 Sets for Max Load

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

One set consists of all 12 reps

Each set consists of 12 reps, without dropping the bar. Complete 6 total sets. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans (power cleans are not allowed).

Score is the heaviest load successfully lifted during one set from the 6 total sets.

210129

CrossFit McComb - CrossFitarb: CFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 active spidermans + hamstring stretch (5/side) 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upBarbell Warmup (No Measure)Barbell warmup 5 good mornings 5 back squats 5 elbow rotations each side 5 strict press (BTN Snatch Grip Press) 5 front squats (OHS) 5 stiff leg deadlifts (Snatch Grip SLDL)Dorie Reboot - Team (AMRAP - Rounds and Reps)"AMRAP (with a Partner) in 15...

CrossFit McComb – CrossFit

arb: CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 active spidermans + hamstring stretch (5/side)

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Barbell Warmup (No Measure)

Barbell warmup

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press (BTN Snatch Grip Press)

5 front squats (OHS)

5 stiff leg deadlifts (Snatch Grip SLDL)

Dorie Reboot – Team (AMRAP – Rounds and Reps)

“AMRAP (with a Partner) in 15 minutes

Buy In:

150 meter Partner Carry

Then:

Partner A completes 1 round of:

15 American Kettlebell Swings (Rx/M: 53/35#) (S: 35/25#)

10 Burpee get overs

5 Ground-to-Overheads (Rx/M: 95/65 lb) (S: 75/55#)

While Partner B performs:

Max Pull-ups (S: Ring Rows)

Partners rotate each round until team completes 150 Pull-ups/Ring Rows

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

Score: Reps completed of the 15/10/5; unless all the pullups are not completed, then the score is ONLY the pullups

210128

CrossFit McComb - CrossFitbell: CFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 active spidermans + hamstring stretch (5/side) 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upBarbell Warmup (No Measure)Barbell warmup 5 good mornings 5 back squats 5 elbow rotations each side 5 strict press (BTN Snatch Grip Press) 5 front squats (OHS) 5 stiff leg deadlifts (Snatch Grip SLDL)3 Position Squat Snatch (70/75/80% (record 80%()pockets one inch above knee Floor/mid shin if...

CrossFit McComb – CrossFit

bell: CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 active spidermans + hamstring stretch (5/side)

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Barbell Warmup (No Measure)

Barbell warmup

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press (BTN Snatch Grip Press)

5 front squats (OHS)

5 stiff leg deadlifts (Snatch Grip SLDL)

3 Position Squat Snatch (70/75/80% (record 80%()

pockets

one inch above knee

Floor/mid shin if you don’t have full size plates

Squat Snatch (record 80%)

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85

210127

CrossFit McComb - CrossFitWarm-up (No Measure)run/row/ride 10 Air Squats 10 Dumbbell Goblet Squats 5 Push up to Down Dog 10 Single Dumbbell Deadlifts (5/side) 10 Shoulder Taps 10 Single Dumbbell Strict Press (5/side) BB warmup4th Down (3 Rounds for reps)AMRAP 4: 24/18 Calorie Row 24 Alternating Dumbbell Snatches (50/35) 24 Thrusters (75/55) Rest 4 Minutes AMRAP 4: 18/14 Calorie Row 18 Alternating Dumbbell Snatches (50/35) 18 Thrusters (75/55) Rest 4 Minutes AMRAP 4: 12/9 Calorie Row 12 Alternating Dumbbell Snatches (50/35) 12 Thrusters (75/55)

CrossFit McComb – CrossFit

Warm-up (No Measure)

run/row/ride

10 Air Squats

10 Dumbbell Goblet Squats

5 Push up to Down Dog

10 Single Dumbbell Deadlifts (5/side)

10 Shoulder Taps

10 Single Dumbbell Strict Press (5/side)

BB warmup

4th Down (3 Rounds for reps)

AMRAP 4:

24/18 Calorie Row

24 Alternating Dumbbell Snatches (50/35)

24 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

18/14 Calorie Row

18 Alternating Dumbbell Snatches

(50/35)

18 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

12/9 Calorie Row

12 Alternating Dumbbell Snatches (50/35)

12 Thrusters (75/55)

210126

CrossFit McComb - CrossFitWarm-up (No Measure)2 Rounds 10 Box Step-ups 5 Inchworm to Push-ups Arch Hold - count to 15 Hollow Hold - count to 15 10 Straight Leg Sit-ups BB warmup 1 min thoracic openerOverhead Squat (Record your set of 9 here)Overhead Squat (Record your set of 7 here)Overhead Squat (Record your set of 5 here)Every 2 Minutes x 6 Sets: Minutes 1-2: 9 Overhead Squats Minute 3-4: 7 Overhead Squats Minutes 5-6: 5 Overhead SquatsUplifting (AMRAP - Rounds and Reps)AMRAP 10: 3 Box Jump Overs (24"/20") 3 Toes to Bar 3 Push Jerks (135/95) 3 Chest to Bar...

CrossFit McComb – CrossFit

Warm-up (No Measure)

2 Rounds

10 Box Step-ups

5 Inchworm to Push-ups

Arch Hold – count to 15

Hollow Hold – count to 15

10 Straight Leg Sit-ups

BB warmup

1 min thoracic opener

Overhead Squat (Record your set of 9 here)

Overhead Squat (Record your set of 7 here)

Overhead Squat (Record your set of 5 here)

Every 2 Minutes x 6 Sets:

Minutes 1-2: 9 Overhead Squats

Minute 3-4: 7 Overhead Squats

Minutes 5-6: 5 Overhead Squats

Uplifting (AMRAP – Rounds and Reps)

AMRAP 10:

3 Box Jump Overs (24″/20″)

3 Toes to Bar

3 Push Jerks (135/95)

3 Chest to Bar Pull-ups

6 Box Jump Overs (24″/20″)

6 Toes to Bar

6 Push Jerks (135/95)

6 Chest to Bar Pull-ups



Add 3 Reps Each Round

When recording your score put the number of reps for the round that you completed in the ROUND box – and the reps completed on the next round in the reps

so if you get to the 12 round and then finish 5 reps in the next round your score would be

12 + 5

210125

CrossFit McComb - CrossFitWonderwall (Time)For Time: 100 Double Unders 21 Power Cleans (155/105) 21 Bar-Facing Burpees 100 Double Unders 15 Power Cleans (155/105) 15 Bar-Facing Burpees 100 Double Unders 9 Power Cleans (155/105) 9 Bar-Facing Burpees

CrossFit McComb – CrossFit

Wonderwall (Time)

For Time:

100 Double Unders

21 Power Cleans (155/105)

21 Bar-Facing Burpees

100 Double Unders

15 Power Cleans (155/105)

15 Bar-Facing Burpees

100 Double Unders

9 Power Cleans (155/105)

9 Bar-Facing Burpees
<25 minutes

Warm-up (No Measure)

Run/Row/Ride

20 Single Unders

10 Active Samson

10 Single Leg Glute Bridges (5/side)

10 Double Taps

5 Push-up to Down Dog

5 Glute Bridge Walkouts

Barbell warmup

219122

CrossFit McComb - CrossFitMetcon (Time)10-9-8-7-6-5-4-3-2-1 Deadlift (315/205#) Handstand Pushup 10 cal Bike after each round

CrossFit McComb – CrossFit

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift (315/205#)

Handstand Pushup

10 cal Bike after each round

210122

CrossFit McComb - CrossFitbb: CFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 active spidermans + hamstring stretch (5/side) 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upBarbell Warmup (No Measure)Barbell warmup 5 good mornings 5 back squats 5 elbow rotations each side 5 strict press (BTN Snatch Grip Press) 5 front squats (OHS) 5 stiff leg deadlifts (Snatch Grip SLDL)Nautical Nancy (Time)Buy in: 50 double unders (s: 100 singles) 500m Row 21 ohs...

CrossFit McComb – CrossFit

bb: CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 active spidermans + hamstring stretch (5/side)

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Barbell Warmup (No Measure)

Barbell warmup

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press (BTN Snatch Grip Press)

5 front squats (OHS)

5 stiff leg deadlifts (Snatch Grip SLDL)

Nautical Nancy (Time)

Buy in: 50 double unders (s: 100 singles)

500m Row

21 ohs (Rx: 95/65#) (S: 75/55#)

400m Row

15 ohs

300m Row

9 ohs

Cash out: 50 doubles (100 singles)

Row & doubles can be broken up any way – the ohs have to be synchronized”

12 min cap – add one second for any rep NOT completed in the 12 minutes

210121

CrossFit McComb - CrossFitCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 active spidermans + hamstring stretch (5/side) 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upBarbell Warmup (No Measure)Barbell warmup 5 good mornings 5 back squats 5 elbow rotations each side 5 strict press (BTN Snatch Grip Press) 5 front squats (OHS) 5 stiff leg deadlifts (Snatch Grip SLDL)3 Position Squat Snatchpockets one inch above knee Floor/mid shin if you don't have full...

CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 active spidermans + hamstring stretch (5/side)

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Barbell Warmup (No Measure)

Barbell warmup

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press (BTN Snatch Grip Press)

5 front squats (OHS)

5 stiff leg deadlifts (Snatch Grip SLDL)

3 Position Squat Snatch

pockets

one inch above knee

Floor/mid shin if you don’t have full size plates

Ketty (Time)

5 Rounds For Time:

400 Meter Run

30 Kettlebell Swings (53/35)

30 Step Back Lunges
may reduce rounds depending upon time

Squat Snatch (record 75%)

210120

CrossFit McComb - CrossFitWarm-up (No Measure)30 sec Easy Row 10 Box Step-ups 5 Barbell Good Mornings 5 Barbell Back Squats 30 sec Moderate Row 5 Box Jumps + Step Down (Low Box) 10 Barbell Elbow Rotations 5 Barbell Strict Press & Reach 30 sec Faster Row 5 Box Jumps + Step Down (Workout Box) 10 Barbell Romanian Deadlifts 5 Barbell Front SquatsCho To-Go (3 Rounds for reps)AMRAP 5: 40/30 Calorie Row 20 Box Jump Overs (24"/20") AMRAP "Macho Man" (135/95) Rest 5 Minutes AMRAP 5: 30/21 Calorie Row 15 Box Jump Overs (24"/20") AMRAP "Macho Man" (155/105) Rest 5 Minutes...

CrossFit McComb – CrossFit

Warm-up (No Measure)

30 sec Easy Row

10 Box Step-ups

5 Barbell Good Mornings

5 Barbell Back Squats

30 sec Moderate Row

5 Box Jumps + Step Down (Low Box)

10 Barbell Elbow Rotations

5 Barbell Strict Press & Reach

30 sec Faster Row

5 Box Jumps + Step Down (Workout Box)

10 Barbell Romanian Deadlifts

5 Barbell Front Squats

Cho To-Go (3 Rounds for reps)

AMRAP 5:

40/30 Calorie Row

20 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (135/95)

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

15 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (155/105)

Rest 5 Minutes

AMRAP 5:

20/15 Calorie Row

10 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (185/135)

Score is reps of Macho Man each AMRAP

* 1 Round of “Macho Man” is:

* 3 Power Cleans

* 3 Front Squats

* 3 Push Jerks