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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 08-28-2008, 05:27 AM   #101
Brian Reckdenwald
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Re: Hybrid Program Heavy Metcons

Last night I did this after some heavy squat doubles:


5-4-3-2-1 of:
Deadlift 275 lbs
135 lb thruster
Burpees

Nice and quick but loaded with misery.
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Old 08-28-2008, 08:58 AM   #102
Michael Donohue
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Re: Hybrid Program Heavy Metcons

I did this the other day

ASRAP in 10 minutes

5 Squat Clean 95
5 HSPU

95# might not be heavy for some but is still on the middle heavy side for me for cleans. I wanted to do all five without putting the bar down (except for the obvious touch and go). So pick a weight for your needs.
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Old 08-28-2008, 05:25 PM   #103
Brendan Sonnichsen
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Chris Robinson View Post
You need to denote whether the link is wfs or not.
The link is wfs.
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Old 08-28-2008, 05:47 PM   #104
Dave Gibbs
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Re: Hybrid Program Heavy Metcons

this morning did.
3 rounds
10 BW DL
10 2pd KB SDLHP
10 2x20kg DB clean and press
then straight after 20xBW DL done as breathing DLs 5 breaths between lifts.
took about 10 mins but it was dark outside and couldnt see the clock.
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Old 08-29-2008, 04:46 AM   #105
Richard Vanmeerbeek
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Re: Hybrid Program Heavy Metcons

"Nasty Girls" fits perfectly in aswell, had a blast today.
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Old 08-29-2008, 10:49 PM   #106
Samy Daghir
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Re: Hybrid Program Heavy Metcons

"Iron Carney"

4 Rounds 12-9-6-3 or whatever you want for reps, 135 lb Barbell, 20lb vest (scale and be careful with form, try a few dry runs before you go for speed)
-Modified Bear Complex: Power Clean with a rack in the front squat position, squat up and proceed into thruster, no dropping the weight to the ground between reps
-Bear Crawl 100m
-Gorillas: Burpee to Jumping Pullup
-Run back 100m to barbell and repeat

I havent even timed it yet but I almost puked each of the 3 times I have done it so far...enjoy
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Old 09-02-2008, 03:34 AM   #107
Jeremy Williams
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Re: Hybrid Program Heavy Metcons

love the hybrid, one i did today

15-12-9
105 lbs squat clean/thrusters
pullups bw plus 45 lbs
ring pushups
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Old 09-02-2008, 08:20 AM   #108
Richard Macaulay
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Brendan Sonnichsen View Post
Here's another nice list of heavy metcons:
http://physicalsubculture.com/links/...bo-collection/
Awesome link bro, iv had a couple of team mates doing things like that (guys from rugby team). It really helps their conditioning for all the wee bursts needed in rugby.

Im just switching from just WOD's, to WOD's and other lifts (i.e. the hybrid program).

Ricky
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Old 09-02-2008, 06:07 PM   #109
Dave Gibbs
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Re: Hybrid Program Heavy Metcons

1 min on/1 min off for 10mins
4okg sandbag cleans to alternate shoulders
simple yet brutal
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Old 09-02-2008, 06:12 PM   #110
John Velandra
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Re: Hybrid Program Heavy Metcons

Great log - been doing some hybrid work of my own and love this as a resource.

Thanks
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