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190620

CrossFit McComb - CrossFitMetcon (AMRAP - Reps)5 rounds 1 min max cal bike 1 min rest 1 min max row 1 min rest 1 min max wall balls 1 min rest

CrossFit McComb – CrossFit

Metcon (AMRAP – Reps)

5 rounds

1 min max cal bike

1 min rest

1 min max row

1 min rest

1 min max wall balls

1 min rest

190619

CrossFit McComb - CrossFit1 Hang Power Snatch + 2 Power Snatches + 3 Overhead Squats (Weight)Money Market PoolBuild to a Heavy Complex: 1 Hang Power Snatch 2 Power Snatches 3 Overhead SquatsBartender (AMRAP - Rounds and Reps)AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Barbell: 115/85

CrossFit McComb – CrossFit

1 Hang Power Snatch + 2 Power Snatches + 3 Overhead Squats (Weight)

Money Market PoolBuild to a Heavy Complex:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85

190618

CrossFit McComb - CrossFitHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit McComb – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

100617

CrossFit McComb - CrossFitBack Squat (3 Sets of 6)* 3 working sets of 6 today * Athletes have the choice of building or staying at the same weight across * Take 3-4 warmup before you get to your first working setEscape from Wonderland (Time)3 Rounds: 75 Double Unders 50 Air Squats 25/18 Calorie Row

CrossFit McComb – CrossFit

Back Squat (3 Sets of 6)

* 3 working sets of 6 today

* Athletes have the choice of building or staying at the same weight across

* Take 3-4 warmup before you get to your first working set

Escape from Wonderland (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row

190614

CrossFit McComb - CrossFitRush Hour (5 Rounds for time)On the 4:00 x 5 Rounds: 14/10 Calorie Bike 10 Lateral Barbell Burpees 5 Power Snatches (135/95)

CrossFit McComb – CrossFit

Rush Hour (5 Rounds for time)

On the 4:00 x 5 Rounds:

14/10 Calorie Bike

10 Lateral Barbell Burpees

5 Power Snatches (135/95)

190613

CrossFit McComb - CrossFitPharmacy (Time)5 Rounds: 100' Walking Lunge (No Weight) 30 AbMat Sit-ups 12 Dumbbell Power Cleans (50's/35's) (power clean is with 2 db)

CrossFit McComb – CrossFit

Pharmacy (Time)

5 Rounds:

100′ Walking Lunge (No Weight)

30 AbMat Sit-ups

12 Dumbbell Power Cleans (50’s/35’s)

(power clean is with 2 db)

190612

CrossFit McComb - CrossFitThruster (heavy set of 3)Chest Hair (Time)For Time: 25 Thrusters (95/65) 400 Meter Run 25 Chest to Bar Pull-ups 400 Meter Run 25 Thrusters (95/65)

CrossFit McComb – CrossFit

Thruster (heavy set of 3)

Chest Hair (Time)

For Time:

25 Thrusters (95/65)

400 Meter Run

25 Chest to Bar Pull-ups

400 Meter Run

25 Thrusters (95/65)

190611

CrossFit McComb - CrossFitThe Good Life (Time)3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24/20)

CrossFit McComb – CrossFit

The Good Life (Time)

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24/20)

190610

CrossFit McComb - CrossFitHang Snatch (heavy single)this is a SQUAT snatch - not a power snatch + an OHS - please use weights that allow you to perform the movement as intended and with good formHigh Heels (AMRAP - Rounds and Reps)AMRAP 9: 10 Hang Squat Snatches (75/55) 30 Double Unders

CrossFit McComb – CrossFit

Hang Snatch (heavy single)

this is a SQUAT snatch – not a power snatch + an OHS – please use weights that allow you to perform the movement as intended and with good form

High Heels (AMRAP – Rounds and Reps)

AMRAP 9:

10 Hang Squat Snatches (75/55)

30 Double Unders

190607

CrossFit McComb - CrossFitDeck of Cards - Comptrain (Time)For Time: 52 Cards Hearts: Kettlebell Swings (53/35) Spades: Burpees Clubs: AbMat Sit-Ups Diamonds: Goblet Squats (53/35) Aces: 200 Meter Run * The whole class operates as one team * Coach starts by picking a card * Number and suit will tell you rep count and movement * Coach will pick next card when all athletes have completed the reps of the last movement * Face Cards are 10 and Aces are 200 Meter Runs * Jokers aren't used * Workout ends when class makes it through every card

CrossFit McComb – CrossFit

Deck of Cards – Comptrain (Time)

For Time:

52 Cards

Hearts: Kettlebell Swings (53/35)

Spades: Burpees

Clubs: AbMat Sit-Ups

Diamonds: Goblet Squats (53/35)

Aces: 200 Meter Run

* The whole class operates as one team

* Coach starts by picking a card

* Number and suit will tell you rep count and movement

* Coach will pick next card when all athletes have completed the reps of the last movement

* Face Cards are 10 and Aces are 200 Meter Runs

* Jokers aren’t used

* Workout ends when class makes it through every card