(601) 551-0558

W.O.D.

190408

CrossFit McComb - CrossFitcomptrain 4/08/19Power Clean (Build to Heavy Set of 3)* 15 minutes to build to a heavy triple power clean. * touch & goMetcon (Time)"Black and Blue" 5 Rounds: 10 Power Cleans (135/95) 10 Burpees

CrossFit McComb – CrossFit

comptrain 4/08/19

Power Clean (Build to Heavy Set of 3)

* 15 minutes to build to a heavy triple power clean.

* touch & go

Metcon (Time)

“Black and Blue”

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

190405

CrossFit McComb - CrossFitDT Synchro & Pulling for a Hero (AMRAP - Rounds and Reps)PART 1: 6-Minute AMRAP - 12 Synchro Deadlifts - 9 Synchro Hang Cleans - 6 Synchro Shoulder-to-Overheads (S20H) Synchro- **Deadlifts: both athletes must be standing with the bar at full extension at the same time. **Cleans: both athletes must have the bar in the front rack position with the hips and knees extended, at the same time. **S2OH: both athletes must have the bar fully locked out overhead, with the elbows, shoulders, hips and knees fully extended, the bar over the middle of the body and...

CrossFit McComb – CrossFit

DT Synchro & Pulling for a Hero (AMRAP – Rounds and Reps)

PART 1: 6-Minute AMRAP

– 12 Synchro Deadlifts

– 9 Synchro Hang Cleans

– 6 Synchro Shoulder-to-Overheads (S20H)

Synchro-

**Deadlifts: both athletes must be standing with the bar at full extension at the same time.

**Cleans: both athletes must have the bar in the front rack position with the hips and knees extended, at the same time.

**S2OH: both athletes must have the bar fully locked out overhead, with the elbows, shoulders, hips and knees fully extended, the bar over the middle of the body and with the feet in line, at the same time.

Intermediate Men: 105#

Intermediate Women: 75#

Novice/Masters Men: 75#

Novice/Masters Women: 55#

2:00 Minutes Rest/Transition to Part 2

PART 2: 2-Minute Time Cap

– 40 Pull-ups -OR- 60 Ring Rows (Team Choice)

Total – not each

Metcon (Time)

time to complete 40 pullups or 60 ring rows

Hold Down the Floor, I’ll Be RIGHT Back! (Time)

– 27 Row Calories

– 21 1-Arm Alternating DB Snatch

– 15 HR Push-ups

– 9 1-Arm Alternating DB Squat Clean

1 athlete works at a time. The non-active athlete holds a “front leaning rest” FLR position (i.e., a high plank).

Dumbbell Variations:

Intermediate Men: 50#

Intermediate Women: 35#

Novice/Masters Men: 35#

Novice/Masters Women: 20#

Athletes must tag hands each time the non-active athlete is about to become the active.

8 min cao

190404

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP 15: 3 Rope Climbs (15') 15 Kettlebell Swings (53/35) 30 AbMat Sit-ups https://www.youtube.com/watch?v=Oq_5g3cKpmE&feature=youtu.be comptrain 4/4/19

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

3 Rope Climbs (15′)

15 Kettlebell Swings (53/35)

30 AbMat Sit-ups

https://www.youtube.com/watch?v=Oq_5g3cKpmE&feature=youtu.be

comptrain 4/4/19

190403

CrossFit McComb - CrossFitMetcon (Time)U-Turn For Time: 100 Double-Unders, 50 Reverse Lunges, 25 Push-ups 80 Double-Unders, 40 Reverse Lunges, 20 Push-ups 60 Double-Unders, 30 Reverse Lunges, 15 Push-ups 40 Double-Unders, 20 Reverse Lunges, 10 Push-ups 20 Double-Unders, 10 Reverse Lunges, 5 Push-ups CompTrain 4/3/19

CrossFit McComb – CrossFit

Metcon (Time)

U-Turn

For Time:

100 Double-Unders, 50 Reverse Lunges, 25 Push-ups

80 Double-Unders, 40 Reverse Lunges, 20 Push-ups

60 Double-Unders, 30 Reverse Lunges, 15 Push-ups

40 Double-Unders, 20 Reverse Lunges, 10 Push-ups

20 Double-Unders, 10 Reverse Lunges, 5 Push-ups

CompTrain 4/3/19

190402

CrossFit McComb - CrossFitMetcon (Weight)Pausing OHS Squat E2MOM for 10 miutes (5 sets) 3 reps: 1st rep - Pause for 3s in bottom. 2nd & 3rd reps - No pause. Set #1 - 65% of 1RM Set #2 - 70% Sets #3, 4, 5 - 75% score is Set 5Metcon (Time)21-15-9 squat snatch c2b pull up Comptrain class metcon 4/01/2019

CrossFit McComb – CrossFit

Metcon (Weight)

Pausing OHS Squat

E2MOM for 10 miutes (5 sets)

3 reps:

1st rep – Pause for 3s in bottom.

2nd & 3rd reps – No pause.

Set #1 – 65% of 1RM

Set #2 – 70%

Sets #3, 4, 5 – 75%

score is Set 5

Metcon (Time)

21-15-9

squat snatch

c2b pull up

Comptrain class metcon 4/01/2019

190401

CrossFit McComb - CrossFit# GENERAL DESCRIPTION * 1 mile of running paired with a classic CompTrain Complex, “Macho Man” # MACHO MAN * Barbell weight should be something you can complete at least 3 complexes without putting the weight down * Looking for power cleans to be the pacer, with the front squat and push jerks to be completed unbroken each round # RUN * If unable to run, complete one of the following: * 40/28 Calorie Schwinn, 28/20 Calorie Assault Bike, 800 Meter Bike Erg, 500 Meter Row, 30 x 10 Meter Shuttle RunsMacho Mile (Time)4 rounds 400m Run...

CrossFit McComb – CrossFit

# GENERAL DESCRIPTION
* 1 mile of running paired with a classic CompTrain Complex, “Macho Man”

# MACHO MAN
* Barbell weight should be something you can complete at least 3 complexes without putting the weight down
* Looking for power cleans to be the pacer, with the front squat and push jerks to be completed unbroken each round

# RUN
* If unable to run, complete one of the following:
* 40/28 Calorie Schwinn, 28/20 Calorie Assault Bike, 800 Meter Bike Erg, 500 Meter Row, 30 x 10 Meter Shuttle Runs

Macho Mile (Time)

4 rounds

400m Run

3 rds of Macho Man

Macho Man

3 power cleans

3 front squats

3 jerks

Rx: 135/95#

Scale: the heaviest you can do 1 round singling the cleans and doing the front squats & jerks unbroken

Warm-up (No Measure)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

## EMOM 8:

1st Minute: Straight Leg Kicks

2nd Minute: Quad Stretch

3rd Minute: Deep Side Lunges

4th Minute: Hip Out and Ins

5th Minute: Hips In and Outs

6th Minute: Straight Leg Reaches

7th Minute: Side Shuffles

8th Minute: Shuttle Runs

## Barbell Warmup

5 Stiff Legged Deadlifts

5 Jump Shrugs

5 Hang High Pulls

5 Hang Muscle Cleans

5 Front Squats

5 Strict Press

# MOBILITY (12:00 – 15:00)

## Wall Pigeon Pose: 45 Seconds Each Side

Lay close to the wall, putting one foot up so the lower body is at a 90 degree angle. Place the opposite leg in front of the thigh and sink the hips towards the floor. Watch video [here](https://youtu.be/DQLBChphY6g) for a visual of all three of today’s mobility exercises.

## Seated Straddle with Bar Assist: 45 Seconds

With feet wide and legs straight, reach forward for the bar and use it as leverage to pull yourself forward. Breath deeply into the stretch.

## Barbell Ankle Stretch: 45 Seconds

Front a squat position, drop the barbell on top of the knees. Keep the heels down and drive the knees forward to stretch the calves.

### Movement Prep

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

.

3 Pausing Front Squats

3 Front Squats

.

3 Strict Press

3 Push Press

3 Push Jerks

.

3 Power Cleans

3 Front Squats

3 Push Jerks

.

Build to Lighter Weight

# REHEARSALS (25:00 – 35:00)

## 2 Rounds

100 Meter Run

1 Round of Macho Man (Lighter Weight)

*Build to Workout Weight*

## 1 Round

200 Meter Run

1 Round of Macho Man (Workout Weight)

190329

CrossFit McComb - CrossFitKings Landing (AMRAP - Rounds and Reps)30 min AMRAP 400m run together alt: 1000m row/50 cal bike row: switch every 250m Bike: switch @25 cal these should be sprints, you have lots of time to rest while your partner is working Each team only gets one rower/bike

CrossFit McComb – CrossFit

Kings Landing (AMRAP – Rounds and Reps)

30 min AMRAP

400m run together

alt: 1000m row/50 cal bike

row: switch every 250m

Bike: switch @25 cal

these should be sprints, you have lots of time to rest while your partner is working

Each team only gets one rower/bike

190328

CrossFit McComb - CrossFitSnatch (INFO ONLY)this is just for you to have your snatch weight easily available - do not enter a weight hereMetcon (Weight)On the Minute x 8: 1 Snatch Deadlift 1 Snatch High Pull 1 Squat Snatch *Build to a Moderate Complex - score is heaviest setMetcon (AMRAP - Rounds and Reps)8 Minute AMRAP 4 Deadlifts (225/155) 10 Russian Kettlebell Swings (70/53) 5 Box Jumps (30/24)Metcon (No Measure)Active Recovery 10 minutes 200m row/bike/jog 15 sec sampson stretch each side 10 pvc pipe good mornings 10 pass throughs

CrossFit McComb – CrossFit

Snatch (INFO ONLY)

this is just for you to have your snatch weight easily available – do not enter a weight here

Metcon (Weight)

On the Minute x 8:

1 Snatch Deadlift

1 Snatch High Pull

1 Squat Snatch

*Build to a Moderate Complex – score is heaviest set

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

4 Deadlifts (225/155)

10 Russian Kettlebell Swings (70/53)

5 Box Jumps (30/24)

Metcon (No Measure)

Active Recovery

10 minutes

200m row/bike/jog

15 sec sampson stretch each side

10 pvc pipe good mornings

10 pass throughs

190327

CrossFit McComb - CrossFitMetcon (5 Rounds for weight)Every 5 minutes, for 25 minutes (5 sets) for max load: 400 Meter Run 3 Ring Muscle-Ups/Bar MU/C2B + dips/Pull up + dips/ring rows + dips 3 Power Cleans Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted each round (weight X successful reps). In the comments, list number of successful attempts made in the entire metcon – e.g., 12/15.

CrossFit McComb – CrossFit

Metcon (5 Rounds for weight)

Every 5 minutes, for 25 minutes (5 sets) for max load:

400 Meter Run

3 Ring Muscle-Ups/Bar MU/C2B + dips/Pull up + dips/ring rows + dips

3 Power Cleans

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted each round (weight X successful reps). In the comments, list number of successful attempts made in the entire metcon – e.g., 12/15.

1910326

CrossFit McComb - CrossFitBench Press (heavy single - set 7)Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 5 reps @ 70-75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Rest 2 minutes, and then… Every 3 minutes, for 6 minutes (2 sets): Bench Press Set 6 – 1 rep @ 95% Set 7 – 1 rep @ 101+%Metcon (AMRAP - Rounds and Reps)18 min AMRAP: 400 Meter Run 30 single DB step ups (50/35#)...

CrossFit McComb – CrossFit

Bench Press (heavy single – set 7)

Every 2 minutes, for 10 minutes (5 sets) of:

Bench Press

Set 1 – 5 reps @ 70-75%

Set 2 – 3 reps @ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 87%

Set 5 – 2 reps @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 6 minutes (2 sets):

Bench Press

Set 6 – 1 rep @ 95%

Set 7 – 1 rep @ 101+%

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

400 Meter Run

30 single DB step ups (50/35#)

400 Meter Run

30 ALT single DB Hang Clean and Jerks (50/35)