CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout of the Day
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

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

Reply
 
Thread Tools
Old 02-11-2013, 06:35 PM   #641
Brian Lelli
Affiliate Brian Lelli is offline
 
Brian Lelli's Avatar
 
Profile:
Join Date: Aug 2012
Location: Pittsford  NY
Posts: 67
Re: Hybrid Program Heavy Metcons

My contribution:

EMOTM: 15 min
Back Squat x2 @ 80% of 1RM

Knocked out this one today at 315 and....my legs are useless

Or go lighter and toss in 2 Burpees after squats.
__________________
CrossFitChili.Com ~ Make Yourself
  Reply With Quote
Old 02-11-2013, 06:50 PM   #642
Jeff Enge
Banned Jeff Enge is offline
 
Profile:
Join Date: Jun 2012
Location: Collinsville  IL
Posts: 5,542
Re: Hybrid Program Heavy Metcons

This was one at the competition I went to this past weekend:

EMOM 7:
3 Thrusters, 165#
Max ball slams, 40# ball.

Score is total ball slams completed.
  Reply With Quote
Old 02-12-2013, 02:15 AM   #643
Chris Jones
Member Chris Jones is offline
 
Profile:
Join Date: Jun 2010
Location: Charlotte  NC
Posts: 790
Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Jeff Enge View Post
This was one at the competition I went to this past weekend:

EMOM 7:
3 Thrusters, 165#
Max ball slams, 40# ball.

Score is total ball slams completed.
dang those are some heavy thrusters
  Reply With Quote
Old 02-12-2013, 05:24 AM   #644
Jeff Enge
Banned Jeff Enge is offline
 
Profile:
Join Date: Jun 2012
Location: Collinsville  IL
Posts: 5,542
Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Chris Jones View Post
dang those are some heavy thrusters
Yeah. I made it through two sets, sad day. Thats my 1rm, or at least it was.
  Reply With Quote
Old 02-28-2013, 03:10 PM   #645
Mike Doehla
Affiliate Mike Doehla is offline
 
Mike Doehla's Avatar
 
Profile:
Join Date: May 2012
Location: Newburgh  NY
Posts: 744
Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Michael Bell View Post
Here's an updated list of most of the WODs described in this thread. WFS I like to cherry pick from these or make up my own. 50 DL's for time at 150% BW is my favorite.
I know this is old but has there been an updated version?
  Reply With Quote
Old 03-01-2013, 09:00 AM   #646
Greg Light
Member Greg Light is offline
 
Greg Light's Avatar
 
Profile:
Join Date: Nov 2007
Location: Birmingham  MI
Posts: 2,933
Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Jeff Enge View Post
This was one at the competition I went to this past weekend:

EMOM 7:
3 Thrusters, 165#
Max ball slams, 40# ball.

Score is total ball slams completed.
Were they from the rack, from the floor on the first one, or squat clean thrusters?
__________________
My Workout Log
  Reply With Quote
Old 03-01-2013, 09:13 AM   #647
Jeff Enge
Banned Jeff Enge is offline
 
Profile:
Join Date: Jun 2012
Location: Collinsville  IL
Posts: 5,542
Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Greg Light View Post
Were they from the rack, from the floor on the first one, or squat clean thrusters?
Floor on the first one. A little embarassed to say it, but I failed in the middle of the third round. Which was better than I expected considering my 3RM from a rack before that was 155
  Reply With Quote
Old 03-02-2013, 09:14 PM   #648
Aaron Korth
Member Aaron Korth is offline
 
Profile:
Join Date: May 2012
Location: Los Angeles  CA
Posts: 22
Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Brian Lelli View Post
My contribution:

EMOTM: 15 min
Back Squat x2 @ 80% of 1RM

Knocked out this one today at 315 and....my legs are useless

Or go lighter and toss in 2 Burpees after squats.
Brian,

Today we did a similar WOD... it was EMOM for 16mins, 2 back squats at 75-80% of your `1RM, then on the even minutes we did 3 burpee box jumps (highest box jumps possible)

It was definitely a good workout then we finished we 6 rounds of 15 seconds of Row sprints and 45 sec rest...
  Reply With Quote
Old 03-07-2013, 07:32 AM   #649
Brian Lelli
Affiliate Brian Lelli is offline
 
Brian Lelli's Avatar
 
Profile:
Join Date: Aug 2012
Location: Pittsford  NY
Posts: 67
Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Aaron Korth View Post
Brian,

Today we did a similar WOD... it was EMOM for 16mins, 2 back squats at 75-80% of your `1RM, then on the even minutes we did 3 burpee box jumps (highest box jumps possible)

It was definitely a good workout then we finished we 6 rounds of 15 seconds of Row sprints and 45 sec rest...
Good stuff! Since then I've done about the same thing, Front Squats and Burpees EMOTM....Mmm Mm Good!
__________________
CrossFitChili.Com ~ Make Yourself
  Reply With Quote
Old 04-08-2013, 01:27 PM   #650
Brian Lelli
Affiliate Brian Lelli is offline
 
Brian Lelli's Avatar
 
Profile:
Join Date: Aug 2012
Location: Pittsford  NY
Posts: 67
Re: Hybrid Program Heavy Metcons

This weekend I found a deadly couplet:

5RFT:
Back Squat @ 70%
Run

Start with a low # of reps and a longer distance.

Add a rep each round
Cut the run back a bit each round


7 min later, I was fried.
24hrs later, my legs are still useless.
__________________
CrossFitChili.Com ~ Make Yourself
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
METCONs Frank M Needham Fitness 17 05-08-2013 12:09 PM
Hybrid programs Gant Grimes Fitness 218 02-04-2010 03:36 PM
Gymnastics CF hybrid? Austin Peck Fitness 52 02-18-2008 08:28 PM
Best SS + CF hybrid? Erik Eliassen Fitness 32 01-30-2008 12:13 PM
SS+CF hybrid for me (another one). Kurt A Gross Fitness 1 01-28-2008 12:25 PM


All times are GMT -7. The time now is 08:46 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.