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210930

CrossFit McComb - CrossFitMetcon (No Measure)10 min EMOM 8 RDLs with a 3 second negative OR 8 strict press with a 3 sec negative alt each minuteMetcon (AMRAP - Rounds and Reps)18 min AMRAP 2 dbl DB power cleans (35/20#s) 2 dbl DB box step overs 200m run +2 power cleans and step overs each rd - run stays the same score: record round as the # of pc/step overs on the last completed round - reps are the reps completed in an uncompleted rd so if I finish the round of 10 and then get 4 more pc my...

CrossFit McComb – CrossFit

Metcon (No Measure)

10 min EMOM

8 RDLs with a 3 second negative

OR

8 strict press with a 3 sec negative

alt each minute

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

2 dbl DB power cleans (35/20#s)

2 dbl DB box step overs

200m run

+2 power cleans and step overs each rd – run stays the same

score: record round as the # of pc/step overs on the last completed round – reps are the reps completed in an uncompleted rd

so if I finish the round of 10 and then get 4 more pc my score is

10 rd 4 reps

210929

CrossFit McComb - CrossFitDeadlift (3/2/1)Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

CrossFit McComb – CrossFit

Deadlift (3/2/1)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

210928

CrossFit McComb - CrossFitBench Press (Every 2 min for 10 min - 5 reps (70-80% of 1RM))Metcon (5 Rounds for time)5 rds In 5 min window 200m Run 250m Row 50 doubles Score is time to complete each round

CrossFit McComb – CrossFit

Bench Press (Every 2 min for 10 min – 5 reps (70-80% of 1RM))

Metcon (5 Rounds for time)

5 rds

In 5 min window

200m Run

250m Row

50 doubles

Score is time to complete each round

210927

CrossFit McComb - CrossFitWarm-up (No Measure)2 min bike 5 walk out to a push up 10 pvc good mornings / pass throughs/ohs BB warm up Snatch version Then 2 rds 8 muscle snatches 8 ohs 4 full snatchesSquat Snatch (1x2)Metcon (AMRAP - Rounds and Reps)20 min AMRAP 10/7 cal bike 50 ft hs walk (s: 50 ft db oh walk) 10 dbl db squat cleans (35/20#) 10 dbl db s2oh (35/20#)

CrossFit McComb – CrossFit

Warm-up (No Measure)

2 min bike

5 walk out to a push up

10 pvc good mornings / pass throughs/ohs

BB warm up Snatch version

Then 2 rds

8 muscle snatches

8 ohs

4 full snatches

Squat Snatch (1×2)

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

10/7 cal bike

50 ft hs walk (s: 50 ft db oh walk)

10 dbl db squat cleans (35/20#)

10 dbl db s2oh (35/20#)

210924

CrossFit McComb - CrossFitThruster (10 min EMOM 1 heavy rep from the rack THEN )Metcon (AMRAP - Reps)REST 3 min from the 10 min EMOM and then 2 min AMRAP max reps @ 655 of the heaviest lift from the EMOM - but from the floorMetcon (Time)Partner WOD 5 rds 5 bar facing burpees 10 T2B 15 deadlifts (205/145#) partners alternate movements

CrossFit McComb – CrossFit

Thruster (10 min EMOM 1 heavy rep from the rack THEN )

Metcon (AMRAP – Reps)

REST 3 min from the 10 min EMOM and then

2 min AMRAP

max reps @ 655 of the heaviest lift from the EMOM – but from the floor

Metcon (Time)

Partner WOD

5 rds

5 bar facing burpees

10 T2B

15 deadlifts (205/145#)

partners alternate movements

210923

CrossFit McComb - CrossFitFront Squat (1x5)Metcon (Time)2 RFT of 40 box jump overs 30 hspu 20 front squats 2 min rest R1: 24/20" & 115/75# R2: 30/24" & 135/95# include the rest in your score

CrossFit McComb – CrossFit

Front Squat (1×5)

Metcon (Time)

2 RFT of

40 box jump overs

30 hspu

20 front squats

2 min rest

R1: 24/20″ & 115/75#

R2: 30/24″ & 135/95#

include the rest in your score

210922

CrossFit McComb - CrossFitPower Clean (1x3)Metcon (Time)3 rds 10 c&j (115/75#) 10 pullups Rest 2 min 3 rds 10 alternating pistols 10 pull ups Rest 2 min 3 rds 10 cal row 10 pullups Rest 2 min 3 rds 10 devils press (35/20#) 10 pull ups 30 min cap

CrossFit McComb – CrossFit

Power Clean (1×3)

Metcon (Time)

3 rds

10 c&j (115/75#)

10 pullups

Rest 2 min

3 rds

10 alternating pistols

10 pull ups

Rest 2 min

3 rds

10 cal row

10 pullups

Rest 2 min

3 rds

10 devils press (35/20#)

10 pull ups

30 min cap

210921

CrossFit McComb - CrossFitDeadlift (1x3)Kelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#

CrossFit McComb – CrossFit

Deadlift (1×3)

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

210920

CrossFit McComb - CrossFitBench Press (Build to a heavy single )Metcon (AMRAP - Reps)20 min AMRAP 200m Run 10 doubles Add 10 doubles each round Score is total doubles reps Scale: 2x singles

CrossFit McComb – CrossFit

Bench Press (Build to a heavy single )

Metcon (AMRAP – Reps)

20 min AMRAP

200m Run

10 doubles

Add 10 doubles each round

Score is total doubles reps

Scale: 2x singles

210917

CrossFit McComb - CrossFitOverhead Squat (1x3)Metcon (AMRAP - Rounds and Reps)15 min AMRAP Partner WOD 5 OHS 5 T2B 5 Burpees P1 completes a full round; then P2 completes a full round. Swap after complete rounds until time is called

CrossFit McComb – CrossFit

Overhead Squat (1×3)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

Partner WOD

5 OHS

5 T2B

5 Burpees

P1 completes a full round; then P2 completes a full round. Swap after complete rounds until time is called