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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

210916

CrossFit McComb - CrossFitHang Snatch (this is a SQUAT - 4-3-2)Hang Snatch (record the 3 rep rd here)Hang Snatch (record the 2 rep rd here)Metcon (Time)30-20-10 single db box step overs (24/20" 50/35#) hang power snatch (75/55#) 100m run

CrossFit McComb – CrossFit

Hang Snatch (this is a SQUAT – 4-3-2)

Hang Snatch (record the 3 rep rd here)

Hang Snatch (record the 2 rep rd here)

Metcon (Time)

30-20-10

single db box step overs (24/20″ 50/35#)

hang power snatch (75/55#)

100m run

210915

CrossFit McComb - CrossFitBack Squat (1x3)Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

CrossFit McComb – CrossFit

Back Squat (1×3)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

210904

CrossFit McComb - CrossFitPower Clean (1x3)Metcon (Time)Buy in: 1000m Row 3 rft 2 (Rx+legless) rope climbs 8 box jump overs (30/24") 8 single db front rack lunges (50/35#)

CrossFit McComb – CrossFit

Power Clean (1×3)

Metcon (Time)

Buy in: 1000m Row

3 rft

2 (Rx+legless) rope climbs

8 box jump overs (30/24″)

8 single db front rack lunges (50/35#)

210913

CrossFit McComb - CrossFitJerk any style (record the 1 rd)Jerk any style (record 2 rd)Jerk any style (record 3 rd)21.09.13 (Time)15-12-9-6-3 Power Cleans (155/1053) 20 alt pistols 50 doubles

CrossFit McComb – CrossFit

Jerk any style (record the 1 rd)

Jerk any style (record 2 rd)

Jerk any style (record 3 rd)

21.09.13 (Time)

15-12-9-6-3

Power Cleans (155/1053)

20 alt pistols

50 doubles