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Old 08-20-2008, 01:49 PM   #81
Adam Scheiner
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Re: Hybrid Program Heavy Metcons

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Originally Posted by Dave Gibbs View Post
wear a thong, cover yourself in oil and do a latspread. sounds easy but really hits you after a few.
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Old 08-20-2008, 11:09 PM   #82
Derek Weaver
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Re: Hybrid Program Heavy Metcons

Thanks for the instructions on Bodybuilders.

I think I'll try Justin's version first.
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Old 08-21-2008, 06:06 PM   #83
Dave Gibbs
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Re: Hybrid Program Heavy Metcons

turned Helen into.......

heavy wet helen - ooh eh, today.

5 rounds 250m row
10 2 pd swings
10 weighted pullups (=10kg)
=8.34
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Old 08-22-2008, 01:49 AM   #84
Rafael Garcia
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Re: Hybrid Program Heavy Metcons

I would like to ask something about this thread that i don't understand.

All the workouts you are writing, are wods coming from CF that you are modifying to be heavy, right? i mean, you are scaling up the wods and comparing between each other, right?

Are you using this wods with hybrid programs or you are using them as normal CF wods?
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Old 08-22-2008, 08:03 AM   #85
Edward Lee
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Re: Hybrid Program Heavy Metcons

Reading and hearing about this hybrid / metcon workouts. Can anyone point me to the right location for more info? Thanks

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Originally Posted by David Schneider View Post
I've been doing this as well. I love it!

One I did the other day was:
15-12-9
Double KB (53#) Power Cleans to Thrusters
Pull-ups

The KB PC's to Thrusters are AWESOME...

Another one that my buddy and I did was:
3 rds for time
7-HSPU's
7-105# Thrusters
7-105# Hang Power Cleans

We are coming up with a bunch of sweet WOD's that are catered more towards the Hybrid Program. We have also been sprinting a lot more. Doing 400M sprints before/after our WOD's and doing Tire Flipping relays which are short, but very intense.

-David
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Old 08-22-2008, 08:07 AM   #86
David Schneider
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Re: Hybrid Program Heavy Metcons

Edward,

We are making up our own WOD's (at least I am) that are more catered towards the Hybrid Program originaly developed by Gant Grimes.

Here's the link to his original thread (WFS) http://board.crossfit.com/showthread.php?t=32641

Read through that... It should give you a better understanding of what we're doing here.

-David
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Old 08-23-2008, 09:16 PM   #87
Steve Shobert
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Re: Hybrid Program Heavy Metcons

did these two this week:

4 rounds:

25 burpee to clean and press w/20# dumbells

----------------

4 rounds:

20 x 70# db swings
20 knees to elbows
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Old 08-24-2008, 07:53 AM   #88
Richard Vanmeerbeek
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Re: Hybrid Program Heavy Metcons

Just did the Grace/Muscle-up I posted here :

5 rounds
6 c&j 135lbs
6 muscle-ups


Good times guaranteed. The best will do it sub 10, it took me 10'44".
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Old 08-24-2008, 02:48 PM   #89
Martin Shuster
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Re: Hybrid Program Heavy Metcons

Great thread.

Here are several:

Animals at the Track

This is best done at the track, although it could be done w/ treadmill.

- 200m sprint
- 200m bear crawl (inside of track)
- 200m sandbag run
- 400m sprint

Legs A

- Squat, 205 x 10
- 400m sprint
- Bench Squats w/ 45 lb. dip belt x 25 (set up two benches parallel to each other, tie 45 lb. to yourself on a dip belt and stand on the benches doing squats)

Legs B

- 200m sprint x 2
- 50 Double Unders
- Wall Ball x 50 (20 lb. ball)
- 200m Farmer's Walk 100 lb. dumbbells
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Old 08-24-2008, 05:32 PM   #90
Dave Gibbs
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Re: Hybrid Program Heavy Metcons

'angie is a *****'
100 pullups
100 clapping pushups
100 GHR situps
100 jumping squats

33.24 clapping pushups took all day

last night did.
5 rounds with 1 min rest between rounds. record total elapsed time

5 BW DLs
10 50kg sandbag cleans(alternate shoulders)
15 2pd SDLHP

16:20. this was nice, we should do more interval work.
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