CrossFit McComb - CrossFitFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
CrossFit McComb - CrossFitWarm-up (No Measure)Active Samson 15 sec/side 10 Active Spidermans + hamstring stretch CFMc Warmup BB WarmupBarbell Cycling (6 Rounds for weight)On the 1:30 x 6 Sets: 9 Deadlifts 6 Hang Power Cleans 3 Push JerksTeam DT (Time)"Team DT" In Teams of 2, 10 rds for time of: 12 Deadlifts (155/105#) 9 Hang Power Cleans 6 Jerks Partners Complete Full Rounds.
Active Samson 15 sec/side
10 Active Spidermans + hamstring stretch
CFMc Warmup
BB Warmup
On the 1:30 x 6 Sets:
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
“Team DT”
In Teams of 2,
10 rds for time of:
12 Deadlifts (155/105#)
9 Hang Power Cleans
6 Jerks
Partners Complete Full Rounds.
CrossFit McComb - CrossFitWarm-up (No Measure)1 Minute Bike (Easy) 10 Knuckle Drags 10 Single Arm Kettlebell Deadlifts 1 Minute Bike (Easy-Moderate) 10 Bodyweight Good Mornings 10 Kettlebell Romanian Deadlifts 1 Minute Bike (Moderate) 10 Push up to Down Dog 10 Single Arm Russian Kettlebell SwingsJackpot (AMRAP - Rounds and Reps)AMRAP 20: 1,000 Meter Bike Erg 50 AbMat Sit-ups 30 Russian Kettlebell Swings (70/53)goal: 3-4 rds * Score each 100 meters on the bike as 1 rep (1000 Meters = 10 Reps)
1 Minute Bike (Easy)
10 Knuckle Drags
10 Single Arm Kettlebell Deadlifts
1 Minute Bike (Easy-Moderate)
10 Bodyweight Good Mornings
10 Kettlebell Romanian Deadlifts
1 Minute Bike (Moderate)
10 Push up to Down Dog
10 Single Arm Russian Kettlebell Swings
AMRAP 20:
1,000 Meter Bike Erg
50 AbMat Sit-ups
30 Russian Kettlebell Swings (70/53)
goal: 3-4 rds
* Score each 100 meters on the bike as 1 rep (1000 Meters = 10 Reps)
CrossFit McComb - CrossFitWhatever's Left (3 Rounds for reps)AMRAP 5: Buy-In: 500/400 Meter Row Max Rounds With Time Remaining: 12 Thrusters (95/65) 12 Toes to Bar Rest 5 Minutes AMRAP 5: Buy-In: 500/400 Meter Row Max Rounds With Time Remaining: 9 Thrusters (115/85) 9 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5: Buy-In: 500/400 Meter Row Max Rounds With Time Remaining: 6 Thrusters (135/95) 6 Bar Muscle-ups (s: burpee pull-ups)
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
12 Thrusters (95/65)
12 Toes to Bar
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
9 Thrusters (115/85)
9 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
6 Thrusters (135/95)
6 Bar Muscle-ups
(s: burpee pull-ups)
CrossFit McComb - CrossFitSingle all the Way (AMRAP - Rounds and Reps)AMRAP 18: 20 Single Dumbbell Alternating Power Snatches (50/35) 20 Box Jump Overs (24"/20") 20 Single Dumbbell Hang Clean & Jerks (50/35) 20/14 Calorie Bike Erggoal: 3-4 rds snatch: Switch arms each rep c&j: Switch arms every 5 reps use the same db for both movements
AMRAP 18:
20 Single Dumbbell Alternating Power Snatches (50/35)
20 Box Jump Overs (24″/20″)
20 Single Dumbbell Hang Clean & Jerks (50/35)
20/14 Calorie Bike Erg
goal: 3-4 rds
snatch: Switch arms each rep
c&j: Switch arms every 5 reps
use the same db for both movements
CrossFit McComb - CrossFitAirborne (Time)In a 25 min window: 6 Rounds For Time: 45 Double Unders 30 Air Squats 15/12 Calorie Row Time Remaining: Build to Heavy 3-Rep Front Squat* 6 rds should take about 15-20 mins * You should have 5-10 mins for the front squat * Cap the first part at 20 mins - need at least 5 mins on the front squat * DOUBLE UNDERS - Choose a rep number that takes 1 min or less to complete FRONT SQUAT - can start with a loaded barbell with a weight of your choice; pre-stage weights by your...
In a 25 min window:
6 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row
Time Remaining:
Build to Heavy 3-Rep Front Squat
* 6 rds should take about 15-20 mins
* You should have 5-10 mins for the front squat
* Cap the first part at 20 mins – need at least 5 mins on the front squat
* DOUBLE UNDERS – Choose a rep number that takes 1 min or less to complete
FRONT SQUAT – can start with a loaded barbell with a weight of your choice; pre-stage weights by your rack to save time
CrossFit McComb - CrossFitMetcon (Time)OD 600 meter run 20–15-10 DB Deadlifts (50 / 35) Alt DB hang clean and jerk (50/35) 400m run 10-15-20 DB Goblet Squats (50/35) Alt DB Power snatch (50/35) 200 meter run
OD
600 meter run
20–15-10
DB Deadlifts (50 / 35)
Alt DB hang clean and jerk (50/35)
400m run
10-15-20
DB Goblet Squats (50/35)
Alt DB Power snatch (50/35)
200 meter run
CrossFit McComb - CrossFitHang in there Partner (AMRAP - Rounds and Reps)EMOM (with a Partner) for 20 minutes 5 Thrusters (95/65 lb) 5 Burpees While partner hangs from Pull-Up Bar This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.
EMOM (with a Partner) for 20 minutes
5 Thrusters (95/65 lb)
5 Burpees
While partner hangs from Pull-Up Bar
This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.
CrossFit McComb - CrossFitSquat Snatch (heavy single)What's Up? (AMRAP - Rounds and Reps)AMRAP 9: 3 Squat Snatches (95/65) 3 Toes to Bar 6 Squat Snatches (95/65) 6 Toes to Bar 9 Squat Snatches (95/65) 9 Toes to Bar ... Add 3 Reps Per Round
AMRAP 9:
3 Squat Snatches (95/65)
3 Toes to Bar
6 Squat Snatches (95/65)
6 Toes to Bar
9 Squat Snatches (95/65)
9 Toes to Bar
…
Add 3 Reps Per Round
CrossFit McComb - CrossFit"Wise Men" [On the 0:00] (3 Rounds for reps)AMRAP 3: 3 Power Cleans (135/95) 3 Front Squats (135/95) 3 Push Jerks (135/95) Rest 3 Minutes AMRAP 3: 3 Power Cleans (155/105) 3 Front Squats (155/105) 3 Push Jerks (155/105) Rest 3 Minutes AMRAP 3: 3 Power Cleans (185/135) 3 Front Squats (185/135) 3 Push Jerks (185/135)Barbell Complex [On the 20:00] (Weight)7 Minutes to Build to a Heavy Complex: 1 Power Clean 3 Front Squats 1 Shoulder to Overhead
AMRAP 3:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans (155/105)
3 Front Squats (155/105)
3 Push Jerks (155/105)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
7 Minutes to Build to a Heavy Complex:
1 Power Clean
3 Front Squats
1 Shoulder to Overhead
