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Old 10-15-2008, 02:53 PM   #181
Joseph Patrick
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Re: Hybrid Program Heavy Metcons

simple yet painfully brutal.....


3 deadlifts 255 #
3 burpees
3 dead hang pull ups

AMRAP 12 minutes.
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Old 10-15-2008, 07:32 PM   #182
Cormac O'Connor
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Re: King Kong

Quote:
Originally Posted by Chris H Laing View Post
While his time is incredible, and the fact that he's doing 455# dls and 250# cleans in a WOD is crazy (my dl and clean PRs aren't even close to these weights ), I have to wonder how much he weighs...because if he weighs upwards of 250 hes only doing bodyweight cleans and less that 2x bw dls, so if you could scale this to fit your bw I doubt it would take much longer than 7 min for anyone.

...but then again hes a huge guy busting out muscle-ups and HSPU like their nothing
On the main site comments, his weight was listed at 218lbs currently, although it has been up to 240lbs.

I think Coach has his format for next year's Xfit Games already: the marathon he talked about on Day 1, King Kong on Day 2.
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Old 10-16-2008, 02:01 PM   #183
Ted Apollo
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Re: Hybrid Program Heavy Metcons

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Originally Posted by Joseph Patrick View Post
simple yet painfully brutal.....


3 deadlifts 255 #
3 burpees
3 dead hang pull ups

AMRAP 12 minutes.

that looks awesome! i am going to hit that one up next month.
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Old 10-23-2008, 09:22 PM   #184
William Jackson
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Re: Hybrid Program Heavy Metcons

AMRAP 12 min
8 DB swing 80lbs*
5 burpees
2 BW C&J
*DB swings absolutely suck!

3 rounds
3 BW Bear complex*
15 pullups
*The bear complex works my heart more than any combination of burpees and DU's

5-4-3-2-1
SDLHP 135lbs
Snatch 135lbs*
Pistols (each leg)
the snatch is near my 1RM because my form is not the most efficient. Most could go heavier.

100 deadlifts 135lbs*
*my baby for awhile

i was in the 7-8 min range for these. my focus is on getting faster with heavier weight than the main sight usually offers.
another one to bring my chest up that isnt as much "fun" as some of the ones on this thread is.

AMRAP 8 min*
5 BW bench press
8 dips
10 pushups
*was originally going for 12 min but after 5 i knew there was no point.

have fun!
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Old 10-23-2008, 09:51 PM   #185
Alex Bond
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Re: Hybrid Program Heavy Metcons

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Originally Posted by William Jackson View Post
100 deadlifts 135lbs*
That's good, but I think to be completely in the spirit of the thread, you'd want to raise the weight and lower the reps. Say, 50 reps at 185 lbs? 225 lbs for the beasts?
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Old 10-23-2008, 10:29 PM   #186
William Jackson
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Re: Hybrid Program Heavy Metcons

ive done BW X 50 and 225 X 50 which were both great (of course because DL's= greatness) but i liked the 135lbX100 much better, my hamstrings were totally fried the next day.
the high reps provide a great CR challenge and my time has just fallen below 7min so im sticking with it until <5min
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Old 10-24-2008, 02:39 AM   #187
James Forshaw
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Re: Hybrid Program Heavy Metcons

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The rest day vid looks like it qualifies...

"King Kong"
3 rounds for time:
1 Deadlift @ 455#
2 muscle-ups
3 Squat Cleans @ 250#
4 HSPUs

Their dude at CF lexandria did it in 7:37. I'm thinking about trying it.
I'm sure I heard that Josh Everett did this in 2 minutes and change
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Old 10-24-2008, 04:12 AM   #188
John Barney
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Re: Hybrid Program Heavy Metcons

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Originally Posted by James Forshaw View Post
I'm sure I heard that Josh Everett did this in 2 minutes and change
You heard correctly, and that with a BW of 185. Here's the link to the vid. I don't recall any profanity in the vid, so I think its wfs.

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Old 10-24-2008, 12:18 PM   #189
Max Gagne
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Re: Hybrid Program Heavy Metcons

Here are a few more fun ones.

Heavy Lizzie
12-9-6
185# Power Cleans
70# weighted ring dips


7 rounds:
3 Sumo Deadlift High Pulls @ 135#
3 Muscle-ups


Also, one of the more painful 12 minutes I've done was a tabata triple mashup of HSPU, Power Cleans(155#), and Knees-to-elbows.
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Old 10-24-2008, 05:25 PM   #190
Dan Heaney
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Re: Hybrid Program Heavy Metcons

I thinking about a "Heavy Linda"

DL @ 1.75 x BW
Bench @ 1.25 x BW
Clean @ 1 x BW

8,7,6,5,4,3,2,1
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