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 05-06-2013, 07:29 AM   #651
Andrew Bell
Member Andrew Bell is offline
 
Andrew Bell's Avatar
 
Profile:
Join Date: Jun 2010
Location: Houston  TX
Posts: 4,021
Re: Hybrid Program Heavy Metcons

10 Rounds, Every 2 minutes on the minute:
2 cleans @ 80% 1RM
8 Russian swings w/88lb kettlebell
__________________
| Log (wfs) |
  Reply With Quote
Old 05-07-2013, 11:11 PM   #652
Andrew Bell
Member Andrew Bell is offline
 
Andrew Bell's Avatar
 
Profile:
Join Date: Jun 2010
Location: Houston  TX
Posts: 4,021
Re: Hybrid Program Heavy Metcons

5 rounds:
1 Squat @ 80% (1rm)
25 yard Farmer walk with 80lb kettlebells (in each hand) down
5 man makers with 40lb dumbells
25 yard farmer walk back to squat rack


(Would really like to put a mandatory 20 second rest at the end of each round in there, but most crossfitters wouldnt like that, but you can put it in there if you want to do it the way I would.)
__________________
| Log (wfs) |
  Reply With Quote
Old 05-14-2013, 10:14 PM   #653
Andrew Bell
Member Andrew Bell is offline
 
Andrew Bell's Avatar
 
Profile:
Join Date: Jun 2010
Location: Houston  TX
Posts: 4,021
Re: Hybrid Program Heavy Metcons

5 rounds:
5 thrusters @ 135lbs
5 deads @ 275lbs

Buy out:
2 rounds of planks on every side (left, right, center)
__________________
| Log (wfs) |
  Reply With Quote
Old 05-15-2013, 08:31 AM   #654
Rick Schwing
Member Rick Schwing is offline
 
Profile:
Join Date: Jan 2013
Location: Corpus Christi  TX
Posts: 118
Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Andrew Bell View Post
5 rounds:
5 thrusters @ 135lbs
5 deads @ 275lbs

Buy out:
2 rounds of planks on every side (left, right, center)
How would you scale this? Might add this Friday, after my Deadlift 531.
  Reply With Quote
Old 05-15-2013, 09:01 AM   #655
Andrew Bell
Member Andrew Bell is offline
 
Andrew Bell's Avatar
 
Profile:
Join Date: Jun 2010
Location: Houston  TX
Posts: 4,021
Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Rick Schwing View Post
How would you scale this? Might add this Friday, after my Deadlift 531.
The thruster's I wouldn't scale. I know it's a snot load of weight, but that's the point on that one. If it's a sticking point, and will be the major deturnance in keeping this under 10 minutes, then move it down to 115lb. The deads maybe move it down to 65-70% 1RM.
__________________
| Log (wfs) |
  Reply With Quote
Old 05-23-2013, 10:42 AM   #656
Cody Fletcher
Member Cody Fletcher is offline
 
Cody Fletcher's Avatar
 
Profile:
Join Date: Mar 2013
Location: Hoboken  NJ
Posts: 205
Re: Hybrid Program Heavy Metcons

One we did last week that was pretty intense:


5/14/13
4 Rounds for time:
10 Walking Lunges Back Weighted 225lb
10 105lb KB swings
10 Back Squat 225lb

Took about 20 mins. My max back squat is at 340 right now so this murdered me. If you check out my log, pretty much every workout on there is created from scratch and mostly includes heavy weights.
__________________
26, 210lbs, CrossFitting since 5/2012
DL-475/CL&PR-275/BS-355/FS-345/SN-194/Fran-2:31/FGB-504 reps/HalfMar-1:25:57row
  Reply With Quote
Old 06-05-2013, 04:05 AM   #657
John Donovan
Member John Donovan is offline
 
Profile:
Join Date: May 2012
Location: Charlotte  MI
Posts: 328
Re: Hybrid Program Heavy Metcons

I watched a video of Rob Orlando do this wod and I'm trying it today

10 minute AMRAP

3 bench press@ 315
6 walking lunges@ 315

Rob did 5 rds+ 2 presses. I'm nowhere near that freak strong so I will be using 205 for the bench and 135 on the lunges since I've never done those before
__________________
32/5'10"/233. 500m row-1:39/1000m row-3:53/2k row- 8:12/DL-495, FS-325, Back squat- 440, Press-205, Snatch-96kg, C&J-121Kg, 5k run- 27:30
  Reply With Quote
Old 06-05-2013, 02:09 PM   #658
John Donovan
Member John Donovan is offline
 
Profile:
Join Date: May 2012
Location: Charlotte  MI
Posts: 328
Re: Hybrid Program Heavy Metcons

Got 6 rds even. That was hard.
__________________
32/5'10"/233. 500m row-1:39/1000m row-3:53/2k row- 8:12/DL-495, FS-325, Back squat- 440, Press-205, Snatch-96kg, C&J-121Kg, 5k run- 27:30
  Reply With Quote
Old 06-18-2013, 11:24 AM   #659
Kainoa Bostock
Member Kainoa Bostock is offline
 
Profile:
Join Date: Nov 2012
Location: Boston  MA
Posts: 99
Re: Hybrid Program Heavy Metcons

Just did this about an hour ago. Kinda tailored to the set-up of the uni gym I lift at, but you could sub weighted step-ups instead of the stairs:

10 min AMRAP
225# deadlift x5 (or ~70% of 1rm)
50# DB/KB carry up 14 stairs (each hand)
1 lap around indoor track (1/7 of mile or ~230m)
50# DB/KB carry back down stairs

I managed 3 rounds even.
  Reply With Quote
Old 06-26-2013, 02:08 PM   #660
Steven Thunander
Member Steven Thunander is offline
 
Profile:
Join Date: May 2010
Location: Milwaukee  WI
Posts: 614
Re: Hybrid Program Heavy Metcons

"Filthy 15"
For time
15 box jump, 30"
15 chest to bar pullups
15 KB swings, 2 pood
15 weighted walking lunges, 35# db's
15 TTB
15 ring dips
15 GHR's
15 thrusters, 115# bb or 50# db's
15 burpee touch target 1 foot over reach
15 triple unders
  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 07:34 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.