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Old 08-05-2008, 05:53 PM   #31
Dave Gibbs
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Re: Hybrid Program Heavy Metcons

my new favourite workout

3 or 5 rounds
10 BW DL
10 2pd swings
10 burpee pullups

seriously brutal
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Old 08-05-2008, 06:34 PM   #32
Adam Scheiner
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Re: Hybrid Program Heavy Metcons

AMRAP in 10 minutes:
clean and jerk 155#x5 + 200meter sprint
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Old 08-05-2008, 06:43 PM   #33
Gant Grimes
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Re: Hybrid Program Heavy Metcons

Keep em coming.

I forgot who offered it, but this is also a nice one:

10 rounds of:
* 15 DL @135#
* 15 pushups
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Old 08-05-2008, 07:41 PM   #34
Joshua Matthew Edwards
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Re: Hybrid Program Heavy Metcons

Love this discussion.
Our local affiliate owner's (Tony and Casey) will mix in the WOD's from the main site with a good hybrid mix of their own program's. We will hit oly/strength lifting prior to met-con's and so on. We are seeing alot of great results and response with our crossfitters. Check us out at www.crossfitwilmington.com
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Old 08-06-2008, 05:35 AM   #35
Robert Pierce
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Re: Hybrid Program Heavy Metcons

Here are couple we have done that might fit.

5 Manmakers
400m run
4 rounds, each for time, full recovery...our men are in the 2:30-2:40 range, ladies 3-3:10 as I recall

8 Pullup
10 Pushup
12 Box Jump
14 Wall ball
2 laps (~250m) run
4 rounds, each for time, full recovery...more or less same times as above

Tire suicides
Push the tire along the floor to FT line, run back, run up to tire and push to half-court, run back, and so on, until pushed to the end of the court. Variations would be tire carries, tire flips, etc.

MB throw length of court, run down length of court and back
AMRAP in 8 minutes...harder than it sounds

5 rounds for time of:
5 DB snatch each arm
5 DB swing each arm
10 Burpees
Pushes 10 min for us.
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Old 08-06-2008, 06:52 AM   #36
Cormac O'Connor
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Gant Grimes View Post
Keep em coming.

I forgot who offered it, but this is also a nice one:

10 rounds of:
* 15 DL @135#
* 15 pushups
There's a video of Brendan Gilliam doing this one in 11.35, so kudos to anyone who does this in under 10 mins

The 2 times I've done this, I scaled to 10 reps of both. Worked fine for a newbie like myself.
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Old 08-06-2008, 02:46 PM   #37
Derek Weaver
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Re: Hybrid Program Heavy Metcons

A nice strength endurace type complex can be found here (w/f/s) done at body weight.

I tend to be partial to complexes done on the minute, density style. Over and done with in 10 minutes, with heavy relative weight
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Old 08-06-2008, 02:59 PM   #38
Stephen Flamm
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Re: Hybrid Program Heavy Metcons

3 rounds of:
1 minute max rep weighted PU
1 minute max rep weighted ring dip
1 minute rest

3 rounds of:
1 minute max rep heavy thruster (135 and up)
1 minute max rep weighted PU
1 minute rest

Or, **** it, don't rest...

Last edited by Stephen Flamm : 08-06-2008 at 03:05 PM.
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Old 08-06-2008, 03:10 PM   #39
Richard Vanmeerbeek
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Re: Hybrid Program Heavy Metcons

Awesome workouts guys !!!

I remember this one setting my legs on fire :

21-15-9
100kg Back Squat
Ring dips

(might aswell add weight to the dips)
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Old 08-06-2008, 04:09 PM   #40
George Mounce
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Dave Gibbs View Post
my new favourite workout

3 or 5 rounds
10 BW DL
10 2pd swings
10 burpee pullups

seriously brutal
Holy .
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