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210107

CrossFit McComb - CrossFitWarm-up (No Measure)30 sec Easy Bike 5 push up 5 Glute Bridges 5 Bodyweight Good Mornings 30 sec Moderate Bike 5 Push-up to Down Dog 5 Single Leg Glute Bridges (Each Side) 5 Slow Kettlebell Deadlifts BB warm up – snatch version With barbell or PVC pipe 3 sotts press 3 BTN snatch grip strict press 3 snatch balance 3 snatch drop 3 3-position snatchSquat Snatch (work up to a heavy single)we will use this weight for the percentages for the next cycleHandle with Care AMRAP (AMRAP - Rounds and Reps)10 MIN AMRAP 1,000/800 Meter Bike 21...

CrossFit McComb – CrossFit

Warm-up (No Measure)

30 sec Easy Bike

5 push up

5 Glute Bridges

5 Bodyweight Good Mornings

30 sec Moderate Bike

5 Push-up to Down Dog

5 Single Leg Glute Bridges (Each Side)

5 Slow Kettlebell Deadlifts

BB warm up – snatch version

With barbell or PVC pipe

3 sotts press

3 BTN snatch grip strict press

3 snatch balance

3 snatch drop

3 3-position snatch

Squat Snatch (work up to a heavy single)

we will use this weight for the percentages for the next cycle

Handle with Care AMRAP (AMRAP – Rounds and Reps)

10 MIN AMRAP

1,000/800 Meter Bike

21 Hand Release Push-ups

12 Kettlebell Swings (70/53)

Bike = 1 rep

210106

CrossFit McComb - CrossFitBarn Burner (5 Rounds for reps)AMRAP 3: 50 Double Unders 21 Bar-Facing Burpees Max Power Cleans (115/85) Rest 3 Minutes AMRAP 3: 50 Double Unders 18 Bar-Facing Burpees Max Power Cleans (135/95) Rest 3 Minutes AMRAP 3: 50 Double Unders 15 Bar-Facing Burpees Max Power Cleans (155/105) Rest 3 Minutes AMRAP 3: 50 Double Unders 12 Bar-Facing Burpees Max Power Cleans (185/135) Rest 3 Minutes AMRAP 3: 50 Double Unders 9 Bar-Facing Burpees Max Power Cleans (205/145)

CrossFit McComb – CrossFit

Barn Burner (5 Rounds for reps)

AMRAP 3:

50 Double Unders

21 Bar-Facing Burpees

Max Power Cleans (115/85)

Rest 3 Minutes

AMRAP 3:

50 Double Unders

18 Bar-Facing Burpees

Max Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:

50 Double Unders

15 Bar-Facing Burpees

Max Power Cleans (155/105)

Rest 3 Minutes

AMRAP 3:

50 Double Unders

12 Bar-Facing Burpees

Max Power Cleans (185/135)

Rest 3 Minutes

AMRAP 3:

50 Double Unders

9 Bar-Facing Burpees

Max Power Cleans (205/145)

210105

CrossFit McComb - CrossFitsotts press (3x3 record heaviest)3x3 Sotts Press can increase weight over the sets for this weekbtn snatch grip strict press (3x3)3x3 BTN Snatch Grip Strict Press + Snatch Balance + Snatch Drop record heaviest setSnatch Balance (3x3)Drop Snatch (3x3)Grimace (Time)21-15-9: Overhead Squats (95/65) Toes to Bar Directly Into... 15-12-9 Thrusters (95/65) Chest to Bar Pull-ups

CrossFit McComb – CrossFit

sotts press (3×3 record heaviest)

3×3

Sotts Press

can increase weight over the sets for this week

btn snatch grip strict press (3×3)

3×3

BTN Snatch Grip Strict Press + Snatch Balance + Snatch Drop

record heaviest set

Snatch Balance (3×3)

Drop Snatch (3×3)

Grimace (Time)

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Directly Into…

15-12-9

Thrusters (95/65)

Chest to Bar Pull-ups

210104

CrossFit McComb - CrossFitSore Eyes (AMRAP - Rounds and Reps)AMRAP 20: 20 Wallballs (20/14) 20 Power Snatches (75/55) 20 Box Jumps (24"/20") 20 Push Presses (75/55) 20/14 Calorie Row

CrossFit McComb – CrossFit

Sore Eyes (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Power Snatches (75/55)

20 Box Jumps (24″/20″)

20 Push Presses (75/55)

20/14 Calorie Row

210102

CrossFit McComb - CrossFit2021 (Time)Buy in: 2021m row directly into 9-15-21-15-9 deadlift power snatch 115/75#

CrossFit McComb – CrossFit

2021 (Time)

Buy in: 2021m row

directly into

9-15-21-15-9

deadlift

power snatch

115/75#