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W.O.D.

210306

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

CrossFit McComb – CrossFit

Fight 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

210305

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.

CrossFit McComb – CrossFit

Warm-up (No Measure)

Active Samson 15 sec/side

10 Active Spidermans + hamstring stretch

CFMc Warmup

BB Warmup

Barbell Cycling (6 Rounds for weight)

On the 1:30 x 6 Sets:

9 Deadlifts

6 Hang Power Cleans

3 Push Jerks

Team 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.

210304

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)

CrossFit McComb – CrossFit

Warm-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 Swings

Jackpot (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)

210303

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)

CrossFit McComb – CrossFit

Whatever’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)

210302

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

CrossFit McComb – CrossFit

Single 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 Erg
goal: 3-4 rds

snatch: Switch arms each rep

c&j: Switch arms every 5 reps

use the same db for both movements

210301

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...

CrossFit McComb – CrossFit

Airborne (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 rack to save time

Front Squat (heavy set of 3 from a rack )

210228

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

CrossFit McComb – CrossFit

Metcon (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

210226

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.

CrossFit McComb – CrossFit

Hang 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.

210225

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

CrossFit McComb – CrossFit

Squat 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

210224

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

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