Tuesday, March 3 2020

Posted by Mandee on March 2, 2020   |   20 Comments



Strict Press & Hang Clean to Shoulder to Overhead   E2MOM

6 Strict Press – 3 Hang Clean to 3 Shoulder to Overhead

4 Strict Press – 2 Hang Clean to 2 Shoulder to Overhead

2 Strict Press – 1 Hang Clean to 1 Shoulder to Overhead

1 Strict Press – 1 Hang Clean to 1 Shoulder to Overhead

3min AMRAP

6 Hang Clean   95/65   RX+135/95   MRX 75/55

6 Shoulder to Overhead

3 Bar Facing Burpees

2min Rest / Add Weight

3min AMRAP

7 Hang Clean & Shoulder to Overhead   115/75   RX+155/105   MRX 95/65

35 Double Unders

2min Rest / Add Weight

3min AMRAP:

6 Hang Clean   135/95   RX+185/125   MRX 115/75

3 Shoulder to Overhead

6 Over Bar Burpees

Core & Shoulder Development

24 Barbell Sit-up to Press
24 Barbell or PVC Sots Press

20 responses to “Tuesday, March 3 2020”

  1. steve price says:

    You talking about a “MAN” !!! That’s a man in every aspect of life. You are a great example of what it means Paul McCrary to fight (yet show mercy), to be exceptional (but be humble) and to let your light so shine that all may see who is behind the man you are ! Glad to call you a friend!

  2. Jamie Cherrypicker says:

    Paul, if you need some tips on deadlifts, let me know.😁

  3. CJ VK says:

    Ain’t nobody cut more firewood than your Uncle Duke. He was 6th in the 2020 open, but 1st in our hearts. He too slick and too rough at the same time.

  4. Matt says:

    Champion. He didn’t cram for the test.

  5. Mandee says:

    Oh man…what can I say? This man is truly, in every aspect, one of a kind. He came to us many years ago to improve his health, and in the process he became the most decorated CrossFit Games athlete in North Alabama as well as part of our family. He’s everything you want in an athlete, and he’s everything you want in a friend too. As always, it’s an honor and a privilege, Paul! 🤠

  6. Nathaniel says:

    He’s pitiful. Wore slap out. Don’t know how he made it to the Games. Hurt so bad he can’t walk right. Can’t get nobody to workout with him. Honestly, it’s a shame.

    Ol’ Paul will slow play ya the whole time while he’s grinding hard doing it all the clean and honest way. Nobody is tougher on themself than Paul and it’s worked out pretty well that way. Keep beating yourself up buddy. Them Muscle Ups look real Nice too

  7. Dukeanearlyriser says:

    Man I got up this morning. Got me some coffee. Said let me see what we goin to be doin this morning. ( I go to sleep at night before they post the WOD. Haha ). And I see an old man who has had more fun these last 3 months than I have ever had doing CrossFit. These coaches have put together the best training I have ever been a part of. The main thing is that it has been fun. You never know what’s going to happen in an online qualifier. But one thing is certain. When your standing over the barbell waiting on 3-2- 1 GO you can not be second guessing your training. You’ve got to know that you’ve prepared as well as you can and trust in your training. That is a must because everything will be swirling through your head those 20-30 seconds before it’s time to GO. I am so fortunate that when that thought comes in my brain I can say I’ve done the best training with the best people. Now let’s enjoy this deload week and get ready to roll.

  8. Kim G says:

    A. SP 45-50-55-55
    HC-S2O 65-75-85-95
    B1 3+7rx
    B2 1+24 rx
    B3 2+6 rx

  9. Nathaniel says:

    4 + 10 rx+

    2 + 17 scaled

    4 rx

    Tried a little bit of everything today and they all smoke me!

  10. Mandee says:

    6+14 / 3+27 / 4+5 RX

  11. Fleming says:

    The Duke! Hes everywhere all the time. Front of the gym, back of the gym, hiding in the corners, playing on the rig, lurking behind the rowers. Shoot, last week he came from behind the bikes and tried to knock me off my rower with a pvc pipe. Beware people. The worlds fittest will get you.

  12. Misty says:

    Dang, this is one bad man! I think someone once said, “talk low, talk slow, and don’t talk too much.” Talk is cheap. Actions are much louder than words ever will be. I think this guy has done and amazing job of putting in work and walking the walk. So excited to watch all of this hard work pay off!

  13. Bradley says:

    Paul is the man. He is so dedicated to all facets of his fitness. He works so hard and does it all the right way. I can’t say enough good things about him. You ready to roll, Duke!

    6+7/3+16/4+1 Rx

  14. Tubram says:

    I once saw Paul walking on the parkway with a Mini Cooper on each shoulder…..I will never forget

  15. MH says:

    Dr. McCrary is one of a kind! Keep killing it!

  16. Justin says:

    Hardest worker around and a great guy. Looking forward to watching him at the games again
    6/3+26/3+10 rx

  17. Chef Tyler says:

    95 across the board strict
    135-185-225-275-x300x(no jerk)
    3 Rx+
    1+6 Rx+
    1+7 Rx+