W.O.D.

CrossFit McComb - CrossFitBack Squat (Set 6- 2 reps @ 90%)Every 3 minutes, for 18 minutes (6 sets) of: Back Squat * Set 1 – 4 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 90% * Set 4 – 1 rep @ 95% * Set 5 – 2 reps @ 90% * Set 6 – 2 reps @ 90%Metcon (Time)Three rounds for time of: 30 Wall Ball Shots (20/14 lbs) 15 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 24″/20″)

CrossFit McComb – CrossFit

Back Squat (Set 6- 2 reps @ 90%)

Every 3 minutes, for 18 minutes (6 sets) of:

Back Squat

* Set 1 – 4 reps @ 70%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 90%

* Set 4 – 1 rep @ 95%

* Set 5 – 2 reps @ 90%

* Set 6 – 2 reps @ 90%

Metcon (Time)

Three rounds for time of:

30 Wall Ball Shots (20/14 lbs)

15 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 24″/20″)

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)OCR WOD 35 min AMRAPMetcon (AMRAP - Rounds and Reps)Metcon -if it's raining

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

OCR WOD 35 min AMRAP

Metcon (AMRAP – Rounds and Reps)

Metcon -if it’s raining

CrossFit McComb - CrossFitCrossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row

CrossFit McComb – CrossFit

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

CrossFit McComb - CrossFitBench Press (2 reps @ 21X1)Every 90 seconds, for 12 minutes (8 sets): Bench Press x 2 reps @ 21X1 Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 14 minutes of: 40 Double-Unders 20 Single-Arm Dumbbell Push Presses* (55/35 lbs) 10 Strict Pull-Ups *For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked...

CrossFit McComb – CrossFit

Bench Press (2 reps @ 21X1)

Every 90 seconds, for 12 minutes (8 sets):

Bench Press x 2 reps @ 21X1

Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 14 minutes of:

40 Double-Unders

20 Single-Arm Dumbbell Push Presses* (55/35 lbs)

10 Strict Pull-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

CrossFit McComb - CrossFitBack Squat (max reps at 80%)Back Squat * Set 1 – 4 reps @ 75% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90-95% * Set 5 – Max Reps @ 80% Rest 3 minutes between sets.Metcon (Time)2 rounds for time 30/20 cal bike 500m row 30 wall balls 2 min rest (stagger start)

CrossFit McComb – CrossFit

Back Squat (max reps at 80%)

Back Squat

* Set 1 – 4 reps @ 75%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

* Set 5 – Max Reps @ 80%

Rest 3 minutes between sets.

Metcon (Time)

2 rounds for time

30/20 cal bike

500m row

30 wall balls

2 min rest

(stagger start)

CrossFit McComb - CrossFitSnatch (2 heavy singles)Every 2:30, for 15 minutes (6 sets) of: Snatch x 1.1 (rest 5-7 seconds between singles) Suggested loading per set (by %): 70, 75, 80, 85, 88, 90Metcon (2 Rounds for time)Every 10 minutes, for 20 minutes (2 sets) for times: 1000 Meter Row 15 Bar-Facing Burpees 15 Power Snatches (135/95 lbs)

CrossFit McComb – CrossFit

Snatch (2 heavy singles)

Every 2:30, for 15 minutes (6 sets) of:

Snatch x 1.1

(rest 5-7 seconds between singles)

Suggested loading per set (by %): 70, 75, 80, 85, 88, 90

Metcon (2 Rounds for time)

Every 10 minutes, for 20 minutes (2 sets) for times:

1000 Meter Row

15 Bar-Facing Burpees

15 Power Snatches (135/95 lbs)

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of: 5 strict Pull-Ups 10 Push-Ups 20 Air Squats RX+ 5 strict pull ups 10 ring push ups 20 alt pistols *Every 6 rounds (3 each teammate), teams must run 400 meters.

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:

5 strict Pull-Ups

10 Push-Ups

20 Air Squats

RX+

5 strict pull ups

10 ring push ups

20 alt pistols

*Every 6 rounds (3 each teammate), teams must run 400 meters.

CrossFit McComb - CrossFitBench Press (3 reps with 21X1 tempo)Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps @ 21X1 Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.Metcon (Time)FIRM: 15 min time cap each rep not completed in that time frame is one second added to the 15 minutes 5 rounds for time of: 12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) 9 Burpee Box Jump-Overs (24″/20″) 6 HSPU

CrossFit McComb – CrossFit

Bench Press (3 reps with 21X1 tempo)

Every 90 seconds, for 12 minutes (8 sets):

Bench Press x 3 reps @ 21X1

Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

Metcon (Time)

FIRM: 15 min time cap

each rep not completed in that time frame is one second added to the 15 minutes

5 rounds for time of:

12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

9 Burpee Box Jump-Overs (24″/20″)

6 HSPU

CrossFit McComb - CrossFitHang Clean + Clean + Jerk (hang clean + clean + jerk)Hang Clean + Clean + JerkEvery 2 minutes, for 16 minutes (8 sets) of: Hang Clean + Clean + Jerk Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.Metcon (Time)48 double unders 4 deadlifts (315/205) 8 Dumbbell hang cleans (55/35) 48 double unders 4 deadlifts 8 Dumbbell front squats 48 double unders 4 deadlifts 8 Dumbbell push press 48 double undersFIRM 10 min time cap if you can not complete each movement...

CrossFit McComb – CrossFit

Hang Clean + Clean + Jerk (hang clean + clean + jerk)

Hang Clean + Clean + Jerk
Every 2 minutes, for 16 minutes (8 sets) of:

Hang Clean + Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

Metcon (Time)

48 double unders

4 deadlifts (315/205)

8 Dumbbell hang cleans (55/35)

48 double unders

4 deadlifts

8 Dumbbell front squats

48 double unders

4 deadlifts

8 Dumbbell push press

48 double unders
FIRM 10 min time cap

if you can not complete each movement in 1 minute – please scale accordingly – this is fast WOD don’t get too bogged down on one movement

(deadlifts should be heavy enough that you have to single them unless you are a beginner)

CrossFit McComb - CrossFitMetcon (AMRAP - Reps)3 Rounds Max Reps in 90 sec/Rest 30 sec Station 1 – Cal Row Station 2 – Rx: Ring Dips, S: Banded/bench ring dips Station 3 – Bike (cal)/Shuttle Run (wall to wall = 1 rep) Station 4 – rx: T2B, s: Knees to CHEST or T2Rig Station 5 – Renegade Rows Rx: 50/35#, s:35/20# (Push-Up, Row Left, Push-Up, Row Right = 1 rep)

CrossFit McComb – CrossFit

Metcon (AMRAP – Reps)

3 Rounds

Max Reps in 90 sec/Rest 30 sec

Station 1 – Cal Row

Station 2 – Rx: Ring Dips, S: Banded/bench ring dips

Station 3 – Bike (cal)/Shuttle Run (wall to wall = 1 rep)

Station 4 – rx: T2B, s: Knees to CHEST or T2Rig

Station 5 – Renegade Rows Rx: 50/35#, s:35/20#

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)