CrossFit McComb - CrossFitFront Squat (3x5)3x5 are ALL the SAME weightSucker Punch (Time)21-18-15-12-9: Kettlebell Swing (53/35) Thrusters (75/55)
3×5 are ALL the SAME weight
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)
CrossFit McComb - CrossFitCrazy Stairs (Time)For Time: 10 Rounds of "Cindy" 50/35 Calorie Row 30 Power Snatches (115/85) 1 Round of "Cindy": 5 Pull-ups 10 Push-ups 15 Air Squats
For Time:
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
CrossFit McComb - CrossFitTeam Tosh Sprints (Time)Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run * One athlete works at a time while the other rests * The flow of the workout goes as follow: * Athlete 1 runs 200 meters, Athlete 2 runs 200 meters * Athlete 1 runs 400 meters, Athlete 2 runs 400 meters * Athlete 1 runs 600 meters, Athlete 2 runs 600 meters * Repeat that cycle 2 more times for total of 3 rounds each * The score today is total time it takes for athletes to complete the...
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
* One athlete works at a time while the other rests
* The flow of the workout goes as follow:
* Athlete 1 runs 200 meters, Athlete 2 runs 200 meters
* Athlete 1 runs 400 meters, Athlete 2 runs 400 meters
* Athlete 1 runs 600 meters, Athlete 2 runs 600 meters
* Repeat that cycle 2 more times for total of 3 rounds each
* The score today is total time it takes for athletes to complete the 3 rounds
* On the shorter side, this takes athletes around 30 minutes to complete
* Athletes on the longer side will take 38-40 minutes to complete the work
CrossFit McComb - CrossFitFrank the Tank (3 Rounds for reps)AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs 6 Deadlifts (275/185) 6 Lateral Barbell Burpees
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
CrossFit McComb - CrossFit30 Rick (AMRAP - Rounds and Reps)AMRAP 20: 30 Kettlebell Swings (53/35) 30 Push Presses (95/65) 21/15 Calorie Assault Bike 30 Toes to Bar
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar
CrossFit McComb - CrossFitBack Squat (3x5)* 15 minutes to build to a heavy 3 sets of 5 * Take 3-5 warmup sets before beginning the first heavy working set * working sets should ALL be the same weightDirty Water (Time)For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Rowprimer: 10 Double Unders 100 Meter Run 5 Calorie Row
* 15 minutes to build to a heavy 3 sets of 5
* Take 3-5 warmup sets before beginning the first heavy working set
* working sets should ALL be the same weight
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
primer:
10 Double Unders
100 Meter Run
5 Calorie Row
CrossFit McComb - CrossFitHangnail (AMRAP - Rounds and Reps)AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Assault Bike 20 Lateral Barbell Burpees 15 Deadlifts (245/165)
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
CrossFit McComb - CrossFit3 Position Clean (1x1)The 3-Positions The 3 positions on the power clean are: the pockets, 1 inch above knees, and the floor. **See the daily video for a breakdown of the clean complex we'll be using, https://youtu.be/5vU1YeM3Y1w . ** The goal of the 3-position power clean: breakdown the clean into checkpoints. Athletes can look to pass through these checkpoints on each rep. We can think about one little thing with each position. **1. Pockets**: Being the highest position on the body, we have to be fast with the hips to get underneath the bar, especially at the...
The 3-Positions
The 3 positions on the power clean are: the pockets, 1 inch above knees, and the floor. **See the daily video for a breakdown of the clean complex we’ll be using, https://youtu.be/5vU1YeM3Y1w . ** The goal of the 3-position power clean: breakdown the clean into checkpoints. Athletes can look to pass through these checkpoints on each rep. We can think about one little thing with each position.
**1. Pockets**: Being the highest position on the body, we have to be fast with the hips to get underneath the bar, especially at the heavier weights.
**2. Above the Knees**: This is where we can think about pressing the bar against the body. The closer the weight is, the better control you have.
**3. Floor**: Be patient off the floor. Treat the knees like speed bumps. You can only go fast once you’re past them.
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)
CrossFit McComb - CrossFitBench Press (1x3)build to a heavy set of 3Swole Cycle (4 Rounds for reps)Tabata: Strict Pull-ups Assault Bike Calories Push-ups Assault Bike Calories Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off * The score today is total reps added up across all 4 stations * Enter reps at each station into wodify and it will add up your score for you (it will say rounds - but put pulls in the first box, first bike in second box, etc)
build to a heavy set of 3
Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
* The score today is total reps added up across all 4 stations
* Enter reps at each station into wodify and it will add up your score for you (it will say rounds – but put pulls in the first box, first bike in second box, etc)
CrossFit McComb - CrossFitHit & Run (Time)3 Rounds: 400 Meter Run 12 Dumbbell Power Snatches (Rx+: 70/50) (Rx: 50/35) 21 Single Dumbbell Squats (Rx+70/50) (Rx: 50/35)
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (Rx+: 70/50) (Rx: 50/35)
21 Single Dumbbell Squats (Rx+70/50) (Rx: 50/35)
