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Workout of the Day Questions & performance regarding CrossFit's WOD |
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#21 |
Member
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Re: Hybrid Program Heavy Metcons
loving the workouts def. going to be using these soon.
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__________________
"If you do not believe you can, they you have no chance at all." -Arsene Wenger- |
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#22 |
Member
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Re: Hybrid Program Heavy Metcons
Here's two more I've done recently:
(a) 15 - 12 - 9 reps of: - Pull-ups - KB swings, 2 pood - Dips *all done while wearing a 40lb. vest (b) 4 rounds of: - 10R/10L KB snatches (I used a 16kg) - Med Ball Overhead Toss, 20lb. ball - Sprint 100m - Med Ball Overhead Toss, 20lb. ball - Sprint 100m note: If you don't know what an Overhead Toss is, see p. 8 here (they call it the over-the-back toss): http://www.performbetter.com/catalog...%20Handout.pdf (wfs) |
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#23 |
Departed
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Re: Hybrid Program Heavy Metcons
Nice workouts. I can't wait to try some.
Here's an assortment of some things I've enjoyed: ----- Abbreviated or interval versions of Cindy, Barbara, Helen, Nasty Girls. - *16 kg KB (x2) push press *sit-ups, unanchored 40-30-20-10 - *sandbag push jerks *sledgehammer (vs. tire) *tire flips 1 minute @ each station, rest one minute, repeat - *20 sledge strikes, 16# hammer *Farmer's Carry 35m, med. anvils 5 rounds for time - 800 sandbag run - 5 rounds of: * 10 KB OH swings, 32 kg * 10 ring pushups - 3 rounds of: * 10 2-hand KB rows @ 20 kg * 5 dead hang chins * 10 med-ball plyo pushups - * 5 thrusters @ 75 kg (154#) * 10 m sprint * 10 2-hand KB swings @ 20 kg * 10 m sprint * 10 burpess 3 rounds, rest fully b/w rounds (aim for less than a minute on each round) - * 10 tire flips * 20 swats, 16# sledge * 250m sprint 3 rounds, recover fully between rounds (this was very difficult) - Like "Lynne" 3 rounds of: * ring pushups * pullups - (from the Games, a good one) 5 rounds of: * 5 275# DL * 10 burpees (OH clap) - 21-15-9 *32 kg KB swings *flying arm bars *slam balls 8#, on knees |
Last edited by Gant Grimes; 08-05-2008 at 02:12 PM.. |
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#24 |
Member
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Re: Hybrid Program Heavy Metcons
I'd like to say that your guys are f-in crazy and that this is the most worthwhile thread I have seen in awhile.
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#25 |
Banned for Ethical and Integrity Violations
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Re: Hybrid Program Heavy Metcons
I did this one the other day....was hard than it looked...
3 rounds for time of: 400m sprint 20 burpees NO REST. |
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#26 |
Departed
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Re: Hybrid Program Heavy Metcons
Yeah, that one looks tough George. I learned long ago to fear the 400m run more than any other. Just long enough to realize it hurts.
I like this thread... going to need to bookmark it. One I did yesterday was 115 lb. thrusters, 115 SDHP: ARAP in 10 minutes. It sucked. |
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#27 |
Member
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Re: Hybrid Program Heavy Metcons
I've done the following after a track workout:
Double alternating tabata sprints/double unders (carry the rope while you run). Almost had a pukie visit. Double alternating tabata KB Farmer's walk/KB front squats Also: Ring dips: 20s on/40s off Row: 20s on, 40s off Repeat 3 times. Double alternating tabata KB clean (35lb in each hand) / KB OH squat |
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#28 |
Affiliate
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Re: Hybrid Program Heavy Metcons
5 rounds of:
5 squat clean & jerks @ bw 5 MUs |
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#29 |
Banned for Ethical and Integrity Violations
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Re: Hybrid Program Heavy Metcons
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#30 |
Affiliate
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Re: Hybrid Program Heavy Metcons
Glad you like. A pull and push in opposite directions. It's been my baby for a while, I've just been waiting for the right group of CFers to present it to...
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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 |
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