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
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 - 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
Money Market PoolBuild to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
CrossFit McComb - CrossFitHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
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
* 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
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row
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)
On the 4:00 x 5 Rounds:
14/10 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)
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)
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 - 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)
For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)
CrossFit McComb - CrossFitThe Good Life (Time)3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24/20)
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)
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
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
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders
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
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
