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Old 01-16-2009, 10:21 PM   #1
Jagtar Mukhtar
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help me with metcon

the only equipment i have is a barbell set, power rack, bench, pullup bar and a park next door.

can you recommend a WOD or something that is a metcon which i can do with the equipment i have.

thanks!
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Old 01-16-2009, 10:29 PM   #2
Michael Wengloski
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Re: help me with metcon

dude.. minus a kettlebell maybe, you got a great set up. I don't see how you're having any problem at all figuring out workouts.
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Old 01-16-2009, 10:36 PM   #3
Jagtar Mukhtar
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Re: help me with metcon

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Originally Posted by Michael Wengloski View Post
dude.. minus a kettlebell maybe, you got a great set up. I don't see how you're having any problem at all figuring out workouts.
ha well maybe you're right. i'm a newbie! I'm just adding a metcon to my SS atm not doing CF proper so looking for a good metcon to do. Did a bit of searching and someone recommended Fran. Wonder if i can do that with what I have? Haven't managed yet to find a description of Fran but i've still looking.
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Old 01-16-2009, 10:52 PM   #4
Jagtar Mukhtar
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Re: help me with metcon

Quote:
Fran
21 - 15 - 9 Reps
Thruster 95lbs
Pull Ups
Does this mean you do thrusters, pullups and then thrusters (3 sets).. or do you do you 3 sets of thrusters and 3 sets of pullups?
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Old 01-16-2009, 11:32 PM   #5
Michael Wengloski
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Re: help me with metcon

21 thrusters, 21 pull ups, 15 thrusters, 15 pull ups, 9 thrusters, 9 pull ups... you might want to read through the FAQ I think that'd answer a lot of your questions.
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Old 01-17-2009, 01:01 AM   #6
Frank E Morel
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Re: help me with metcon

this is all you need to do..

wfs
http://crossfitweekendwarriors.typep..._20minutes.pdf
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Old 01-17-2009, 01:51 AM   #7
Jagtar Mukhtar
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Re: help me with metcon

thanks. how many calories do you burn in a metcon? say fran? Assume 220lbs male.
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Old 01-17-2009, 02:17 AM   #8
Frank E Morel
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Re: help me with metcon

dude... its about increasing your metabolism ..... that is an all day thing.
do the workout... then come back and worry about caloric burn.
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Old 01-17-2009, 02:24 AM   #9
Jagtar Mukhtar
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Re: help me with metcon

will my metabolism increase after doing 3 mins of exercise?? that's pretty impressive man
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Old 01-17-2009, 02:44 AM   #10
Frank E Morel
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Re: help me with metcon

okay... be sarcastic.... go do fran as perscribed .... then comeback and be a cheeky t*&d
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