(601) 551-0558

W.O.D.

200624

CrossFit McComb - CrossFitHook and Ladder (3 Rounds for time)5 min window; rest remaining time 1 Round: 30 Lateral Barbell Burpees 30 Power Clean and Jerks (95/65) 5 min window; rest remaining time 2 Rounds: 15 Lateral Barbell Burpees 15 Power Clean and Jerks (95/65) 5 min window 3 Rounds: 10 Lateral Barbell Burpees 10 Power Clean and Jerks (95/65) **no built in rest between windows - try to finish in 4 minutes each time to ensure you have a break

CrossFit McComb – CrossFit

Hook and Ladder (3 Rounds for time)

5 min window; rest remaining time

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks (95/65)

5 min window; rest remaining time

2 Rounds:

15 Lateral Barbell Burpees

15 Power Clean and Jerks (95/65)

5 min window

3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks (95/65)

**no built in rest between windows – try to finish in 4 minutes each time to ensure you have a break

200623

CrossFit McComb - CrossFitHot Route (AMRAP - Rounds and Reps)AMRAP 18: Buy-In: 1 Mile Run (scale run to

CrossFit McComb – CrossFit

Hot Route (AMRAP – Rounds and Reps)

AMRAP 18:

Buy-In: 1 Mile Run (scale run to <12 minutes) AMRAP In Time Remaining:
50 Double Unders

35 Air Squats

20 Dumbbell Plank Rows (50’s/35’s)
*Plank row: From a push-up plank position with hands gripping dumbbells, you’ll alternate rowing 1 dumbbell up to your chest

200622

CrossFit McComb - CrossFit3-Position Clean (ground, below knee, above knee) + Jerk (60%, 65%, 70%, 75%)3-Position Clean (ground, below knee, above knee) + Jerklog heaviest setFront Squat (3x5@75%)7-on-7 (2 Rounds for reps)AMRAP 7: 4 Bar Muscle-ups (rx+); 4 Pull ups (Rx) 8 Front Squats (Rx+: 185/135) (Rx: 155/105#) 12/9 Calorie Bike 16 Toes to Bar Rest 3 Minutes AMRAP 7: 4 Bar Muscle-ups (rx+); 4 Pull ups (Rx) 8 Front Squats (Rx+: 155/105) (Rx: 135/95#) 12/9 Calorie Bike 16 Toes to Bar

CrossFit McComb – CrossFit

3-Position Clean (ground, below knee, above knee) + Jerk (60%, 65%, 70%, 75%)

3-Position Clean (ground, below knee, above knee) + Jerk
log heaviest set

Front Squat (3×5@75%)

7-on-7 (2 Rounds for reps)

AMRAP 7:

4 Bar Muscle-ups (rx+); 4 Pull ups (Rx)

8 Front Squats (Rx+: 185/135) (Rx: 155/105#)

12/9 Calorie Bike

16 Toes to Bar

Rest 3 Minutes

AMRAP 7:

4 Bar Muscle-ups (rx+); 4 Pull ups (Rx)

8 Front Squats (Rx+: 155/105) (Rx: 135/95#)

12/9 Calorie Bike

16 Toes to Bar

200619

CrossFit McComb - CrossFitCookie Monster (AMRAP - Rounds and Reps)AMRAP 15: 20 Barbell Power Snatches (75/55#) 40 Double Unders 20 Burpees 40 Double Unders

CrossFit McComb – CrossFit

Cookie Monster (AMRAP – Rounds and Reps)

AMRAP 15:

20 Barbell Power Snatches (75/55#)

40 Double Unders

20 Burpees

40 Double Unders

200618

CrossFit McComb - CrossFit5 @75: Power Clean (3x5 @75%)Push Jerk (3x5 @ 65% (of split jerk) )Cash Back (Time)50-35-20-35-50: AbMat Sit-ups After Each Round: 10 Double Dumbbell Push Press (50's/35's) 50 Meter Double Dumbbell Walk* * 1 Arm Overhead + 1 Arm at Hang

CrossFit McComb – CrossFit

5 @75: Power Clean (3×5 @75%)

Push Jerk (3×5 @ 65% (of split jerk) )

Cash Back (Time)

50-35-20-35-50:

AbMat Sit-ups

After Each Round:

10 Double Dumbbell Push Press (50’s/35’s)

50 Meter Double Dumbbell Walk*

* 1 Arm Overhead + 1 Arm at Hang

200617

CrossFit McComb - CrossFitSpeed Dating (5 Rounds for reps)5 Rounds: AMRAP 2: 2 Rounds Strict Cindy Max Reps Barbell Movement (95/65#) Rest 1 Minute Between Rounds Round 1: BarbellPower Cleans Round 2: Barbell Front Squats Round 3: BarbellHang Squat Cleans Round 4: Barbell Power Clean and Jerks Round 5: Barbell Clusters

CrossFit McComb – CrossFit

Speed Dating (5 Rounds for reps)

5 Rounds:

AMRAP 2:

2 Rounds Strict Cindy

Max Reps Barbell Movement (95/65#)

Rest 1 Minute Between Rounds

Round 1: BarbellPower Cleans

Round 2: Barbell Front Squats

Round 3: BarbellHang Squat Cleans

Round 4: Barbell Power Clean and Jerks

Round 5: Barbell Clusters

200616

CrossFit McComb - CrossFitPay Dirt (Time)10 Rounds: 200 Meter Run 9 Double Dumbbell Burpees (50's/35's) (burpee with a double db deadlift at the end ) https://www.youtube.com/watch?v=KJMK0N9tax8&feature=youtu.be* The intended time range for this workout is between 16-22 minutes

CrossFit McComb – CrossFit

Pay Dirt (Time)

10 Rounds:

200 Meter Run

9 Double Dumbbell Burpees (50’s/35’s) (burpee with a double db deadlift at the end )

https://www.youtube.com/watch?v=KJMK0N9tax8&feature=youtu.be
* The intended time range for this workout is between 16-22 minutes

200615

CrossFit McComb - CrossFitthank u, next (Time)5 Rounds: 30 Double Unders (scale: 45 singles) 15 Single Arm Dumbbell Thrusters (50/35) Directly Into... 5 Rounds: 30 Double Unders (scale: 45 singles) 15 Single Arm Dumbbell Overhead Squats (50/35) ## DUMBBELL MOVEMENTS * switch arms however you see fit on the dumbbell movements * 1-2 quick breaks per round * can use different weights for the thrusters and overhead squats if needed * If you struggle to maintain good positioning in the OHS, consider reducing the weight or complete a single arm dumbbell front squat instead GOAL: 12-20 minutesPush Press (5 x...

CrossFit McComb – CrossFit

thank u, next (Time)

5 Rounds:

30 Double Unders (scale: 45 singles)

15 Single Arm Dumbbell Thrusters (50/35)

Directly Into…

5 Rounds:

30 Double Unders (scale: 45 singles)

15 Single Arm Dumbbell Overhead Squats (50/35)

## DUMBBELL MOVEMENTS

* switch arms however you see fit on the dumbbell movements

* 1-2 quick breaks per round

* can use different weights for the thrusters and overhead squats if needed

* If you struggle to maintain good positioning in the OHS, consider reducing the weight or complete a single arm dumbbell front squat instead

GOAL: 12-20 minutes

Push Press (5 x 5 @75%)

200612

CrossFit McComb - CrossFitDouble Knot (Time)For Time: 100 Double Unders 21 Strict Pull-ups 21 Double Dumbbell Squat Cleans (rx+: 50's/35's, Rx: 35/20's) 75 Double Unders 15 Strict Pull-ups 15 Double Dumbbell Squat Cleans 50 Double Unders 9 Strict Pull-ups 9 Double Dumbbell Squat Cleans

CrossFit McComb – CrossFit

Double Knot (Time)

For Time:

100 Double Unders

21 Strict Pull-ups

21 Double Dumbbell Squat Cleans (rx+: 50’s/35’s, Rx: 35/20’s)

75 Double Unders

15 Strict Pull-ups

15 Double Dumbbell Squat Cleans

50 Double Unders

9 Strict Pull-ups

9 Double Dumbbell Squat Cleans

200611

CrossFit McComb - CrossFitClean and Jerk ( 60% x 2+1, 70% x 2+1, 80% x 2+1, heavy single)The Longest Mile (Time)4 Rounds for Time 10 Burpees 100 meter Run 10 Air Squats 100 meter Run 10 Push-Ups 100 meter Run 10 Sit-Ups 100 meter Run

CrossFit McComb – CrossFit

Clean and Jerk ( 60% x 2+1, 70% x 2+1, 80% x 2+1, heavy single)

The Longest Mile (Time)

4 Rounds for Time

10 Burpees

100 meter Run

10 Air Squats

100 meter Run

10 Push-Ups

100 meter Run

10 Sit-Ups

100 meter Run