W.O.D.

CrossFit McComb - CrossFit"Destiny's Child" (Time)15-12-9: Power Snatch (95/65) Box Jump Overs (24"/20") Directly Into… 15-12-9: Overhead Squats (95/65) Lateral Barbell BurpeesTime goal: < 20 minutes BOX JUMP OVERS & LATERAL BARBELL BURPEES These are the steady state movements Find a pace that allows you to maintain barbell strategy POWER SNATCHES Here are some breakup options to consider 15: 5-4-3-2-1 or 6-5-4 12: 5-4-3 or 4-4-4 9: 3-3-3 or 5-4 OVERHEAD SQUATS These don’t come back down to the ground like power snatches, so looking to hold on for bigger sets Shoot for unbroken sets, but no more than one...

CrossFit McComb – CrossFit

“Destiny’s Child” (Time)

15-12-9:

Power Snatch (95/65)

Box Jump Overs (24″/20″)

Directly Into…

15-12-9:

Overhead Squats (95/65)

Lateral Barbell Burpees
Time goal: < 20 minutes BOX JUMP OVERS & LATERAL BARBELL BURPEES
These are the steady state movements

Find a pace that allows you to maintain barbell strategy

POWER SNATCHES

Here are some breakup options to consider

15: 5-4-3-2-1 or 6-5-4

12: 5-4-3 or 4-4-4

9: 3-3-3 or 5-4

OVERHEAD SQUATS

These don’t come back down to the ground like power snatches, so looking to hold on for bigger sets

Shoot for unbroken sets, but no more than one break on the rounds of 15 and 12

CrossFit McComb - CrossFitTIME CAP: 60 MINUTESJesus (Time)"Jesus" 14 Rounds for time (95/65 lb Barbell) 10 Deadlifts 10 Squat cleans 10 Push Press Walking barbell Lunges (50 ft) Round 3, 7, & 9 – 7 Turkish Get Up with (1.5/1 Pood) Barbell should ONLY stay on the ground on rounds 3, 7, and 9. (that means you can't put it down except for those three times during the WOD) thoughts? do you want to do this one - and done correctly, you are supposed stop the WOD if you put the bar down anywhere but rounds 3, 7, 9all ballbell...

CrossFit McComb – CrossFit

TIME CAP: 60 MINUTES

Jesus (Time)

“Jesus”

14 Rounds for time (95/65 lb Barbell)

10 Deadlifts

10 Squat cleans

10 Push Press

Walking barbell Lunges (50 ft)

Round 3, 7, & 9 –

7 Turkish Get Up with (1.5/1 Pood)

Barbell should ONLY stay on the ground on rounds 3, 7, and 9. (that means you can’t put it down except for those three times during the WOD)

thoughts? do you want to do this one – and done correctly, you are supposed stop the WOD if you put the bar down anywhere but rounds 3, 7, 9
all ballbell movements should be done in the back of the gym on the concrete. The walking lunges should be done on the matts doing down one side of the rig and then back up other.

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP 18: 21/15 Calorie Assault Bike 15 Strict Pull-ups 15 Dumbbell snatches (50's/35's) 15 cal row

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Calorie Assault Bike

15 Strict Pull-ups

15 Dumbbell snatches (50’s/35’s)

15 cal row

CrossFit McComb - CrossFitAnnie's on the Run (Time)Primer (no measure) 1 Round 10 Double Unders or Single Unders 10 Sit-ups 100 Meter Run Metcon 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 Sit-ups, 200 Meter Run

CrossFit McComb – CrossFit

Annie’s on the Run (Time)

Primer (no measure)

1 Round

10 Double Unders or Single Unders

10 Sit-ups

100 Meter Run

Metcon

100 Double Unders, 50 Sit-ups, 200 Meter Run

80 Double Unders, 40 Sit-ups, 200 Meter Run

60 Double Unders, 30 Sit-ups, 200 Meter Run

40 Double Unders, 20 Sit-ups, 200 Meter Run

20 Double Unders, 10 Sit-ups, 200 Meter Run

CrossFit McComb - CrossFitMetcon (Weight)Power Clean + Push Jerk Athletes will have 15 minutes to build to their heavy power clean and push jerk First 5 Minutes: Very Light Second 5 Minutes: Moderate Weights Last 5 Minutes: Heavy Attempts score is heaviest liftGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#

CrossFit McComb – CrossFit

Metcon (Weight)

Power Clean + Push Jerk

Athletes will have 15 minutes to build to their heavy power clean and push jerk

First 5 Minutes: Very Light

Second 5 Minutes: Moderate Weights

Last 5 Minutes: Heavy Attempts

score is heaviest lift

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)45 AMRAP 400 Meter Run, 26 Hand Release Push-ups 400 Meter Run, 26 Kettlebell Swings (53/35) 400 Meter Run, 26 AbMat Sit-ups 400 Meter Run, 26 Deadlifts (75/55) 400 Meter Run, 26 Air Squats 400 Meter Run, 26 Box Jumps (24/20) comptrain 4/15/19

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

45 AMRAP

400 Meter Run, 26 Hand Release Push-ups

400 Meter Run, 26 Kettlebell Swings (53/35)

400 Meter Run, 26 AbMat Sit-ups

400 Meter Run, 26 Deadlifts (75/55)

400 Meter Run, 26 Air Squats

400 Meter Run, 26 Box Jumps (24/20)

comptrain 4/15/19

CrossFit McComb - CrossFitMetcon (Time)For total team time… 4 person Team Conga Line 100 Calorie Bike 100 KB Swings (rx+: 70/55, rx: 53/35#) 100 Ball Slams 30/20 100 Box Overs 20″ 800m banded run Within the team of 4, partner up 2 and 2. Select which team of 2 will go first in this conga line. Strategize this. First team of 2 will start on the bike, splitting the reps/calories however needed to complete the 100 as quickly as possible. Once they finish, they will move onto the next movement immediately, and their partners, other team of 2 will start...

CrossFit McComb – CrossFit

Metcon (Time)

For total team time…

4 person Team Conga Line

100 Calorie Bike

100 KB Swings (rx+: 70/55, rx: 53/35#)

100 Ball Slams 30/20

100 Box Overs 20″

800m banded run

Within the team of 4, partner up 2 and 2. Select which team of 2 will go first in this conga line. Strategize this.

First team of 2 will start on the bike, splitting the reps/calories however needed to complete the 100 as quickly as possible. Once they finish, they will move onto the next movement immediately, and their partners, other team of 2 will start on the bike.

If the second team of 2 finishes their movement before their partners finish their movement in front of them, they must wait until the team in front finishes that movement before starting theirs.

Both teams of 2 move as quickly as possible through this conga line and when all 4 have finished the 800m run, that is your team time!

*Scaling box overs, you may step up and over for this particular workout, which is not typical but permissible today!

*If team of 4 women, calorie bike can be RXd at 70 cals, but not with mixed teams

*If odd number of athletes, and unable to have a team of 4, try your best to form a team of 2 if possible, to make this work the best, and then cut the reps completely in half and move through quickly like each other team. If for whatever reason you must have a team of 3 or 1, please “shadow a team”, which means 1 person joins a group of 2 and when one person works on the team, you work as well for max reps. When they stop you stop… and so forth.

CrossFit McComb - CrossFitcomptrain 4/11/19Christine (Time)3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20"

CrossFit McComb – CrossFit

comptrain 4/11/19

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

CrossFit McComb - CrossFitcomptrain 4/10/19Front Squat (heavy 3)* heavy triple from the rack * 15 minuteMetcon (Time)"Heartbreak Kid" 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-ups 50 Double Unders * front squat from floor

CrossFit McComb – CrossFit

comptrain 4/10/19

Front Squat (heavy 3)

* heavy triple from the rack

* 15 minute

Metcon (Time)

“Heartbreak Kid”

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-ups

50 Double Unders

* front squat from floor

CrossFit McComb - CrossFitcomptrain 4/09/19Metcon (AMRAP - Reps)5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Push Presses (95/65) 1 Minute Calorie Bike 1 Minute Rest Fight gone bad style workout 3 minutes on, 1 minute rest Score is total reps across the five rounds

CrossFit McComb – CrossFit

comptrain 4/09/19

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Push Presses (95/65)

1 Minute Calorie Bike

1 Minute Rest

Fight gone bad style workout

3 minutes on, 1 minute rest

Score is total reps across the five rounds