May 2019 - METTA BOX Personal Training & CrossFit

Saturday 01/06/2019

PERFORMANCE + PERFORMANCE +
Team WoD
Teams of 3:
100/70 Cal Row/Bike
100 Box Jumps (24/20″)
100 Dumbbell Thrusters (22.5's/15's)
100 Muscle Ups
100 Dumbbell Thrusters (22.5's/15's)
100 Box Jumps (24/20″)
100/70 Cal Row/Bike

FITNESS
Team WoD
Teams of 3:
100/70 Cal Row/Bike
100 Box Jumps (20/13″)
100 Dumbell Thrusters (10's/8's)
100 Jumping Muscle Ups
100 Thrusters (10's/8's)
100 Box Jumps (20/13″)
100/70 Cal Row/Bike

 

Box Brief

**Dates for your Diary**

Friday 31st May - Running Track Social (Sports Day Style) - Droitwich High School

Saturday 29th June - Summer Social - St Andrews Hotel (please book tickets before May 24th)

Friday 31/05/2019

PERFORMANCE & PERFORMANCE +
WoD
5 Rounds for Time:
15/10 Cal row
10 Toes to Bar

FITNESS
WoD
5 Rounds for Time:
15/10 Cal row
10 Toes above Parallel

 

Box Brief

**Dates for your Diary**

Friday 31st May - Running Track Social (Sports Day Style) - Droitwich High School

Saturday 29th June - Summer Social - St Andrews Hotel (please book tickets before May 24th)

Thursday 30/05/2019

PERFORMANCE +
WoD
AMRAP 5
Buy In: Run 600m
15 Power Snatch (40/30)
9 Overhead Squat (40/30)
--Rest 5 Mins--
AMRAP 5
Buy In: Run 400m
9 Power Snatch (60/40)
6 Overhead Squat (60/40)
--Rest 5 Mins--
AMRAP 5
Buy In: Run 200m
6 Power Snatch (70/50)
3 Overhead Squat (70/50)

PERFORMANCE
WoD
AMRAP 5
Buy In: Run 600m
15 Power Snatch (30/20)
9 Overhead Squat (30/20)
--Rest 5 Mins--
AMRAP 5
Buy In: Run 400m
9 Power Snatch (40/30)
6 Overhead Squat (40/30)
--Rest 5 Mins--
AMRAP 5
Buy In: Run 200m
6 Power Snatch (50/35)
3 Overhead Squat (50/35)

FITNESS
WoD
AMRAP 5
Buy In: Run 600m
15 Hang Power Snatch (20/15)
9 Overhead Squat (20/15)
--Rest 5 Mins--
AMRAP 5
Buy In: Run 400m
9 Power Snatch (30/20)
6 Overhead Squat (30/20)
--Rest 5 Mins--
AMRAP 5
Buy In: Run 200m
6 Power Snatch (40/30)
3 Overhead Squat (40/30)

 

Box Brief

**Dates for your Diary**

Friday 31st May - Running Track Social (Sports Day Style) - Droitwich High School

Saturday 29th June - Summer Social - St Andrews Hotel (please book tickets before May 24th)

Wednesday 29/05/2019

PERFORMANCE +
Partner WoD
AMRAP 18
150 Double Unders
20 Abmat Sit Ups

(Partners Complete Full Rounds)

PERFORMANCE
Partner WoD
AMRAP 18
80 Double Unders
20 Abmat Sit Ups

(Partners Complete Full Rounds)

FITNESS
Partner WoD
AMRAP 18
100 Single Unders
20 Abmat Sit Ups

(Partners Complete Full Rounds)

 

Box Brief

**Dates for your Diary**

Friday 31st May - Running Track Social (Sports Day Style) - Droitwich High School

Saturday 29th June - Summer Social - St Andrews Hotel (please book tickets before May 24th)

Tuesday 28/05/2019

PERFORMANCE+
'WoD'
For Time:
30-20-10-5
Dumbell Clean & Jerk (32.5/22.5)
Cal row

PERFORMANCE
'WoD'
For Time:
30-20-10-5
Dumbell Clean & Jerk (22.5/15)
Cal row

FITNESS
'WoD'
For Time:
30-20-10-5
Dumbell Clean & Jerk (15/10)
Cal row

 

Box Brief

**Dates for your Diary**

Friday 31st May - Running Track Social (Sports Day Style) - Droitwich High School

Saturday 29th June - Summer Social - St Andrews Hotel (please book tickets before May 24th)

Monday 27/05/2019

PERFORMANCE+
'MURPH'
In a weighted vest
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squat
1 Mile Run

Break Pull Ups, Push Ups & Air Squats into 10 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

PERFORMANCE
'MURPH'
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squat
1 Mile Run

Break Pull Ups, Push Ups & Air Squats into 10 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

FITNESS
'MURPH'
AMRAP 45
200m Run
5 Ring Rows
10 Push Ups
15 Air Squat

 

Box Brief

**Dates for your Diary**

Friday 31st May - Running Track Social (Sports Day Style) - Droitwich High School

Saturday 29th June - Summer Social - St Andrews Hotel (please book tickets before May 24th)

Saturday 25/05/2019

PERFORMANCE+
WOD
In teams of three for time:
3k Row
50 Hang Power Snatches (50/35)
50 Overhead Squats (50/35)
2k Row
40 Hang Power Snatches (60/40)
40 Overhead Squats (60/40)
1k Row
30 Hang Power Snatches (70/50)
30 Overhead Squats (70/50)

PERFORMANCE
WOD
In teams of three for time:
3k Row
50 Hang Power Snatches (40/30)
50 Overhead Squats (40/30)
2k Row
40 Hang Power Snatches (50/35)
40 Overhead Squats (50/35)
1k Row
30 Hang Power Snatches (60/40)
30 Overhead Squats (60/40)

FITNESS
WOD
In teams of three for time:
3k Row
50 Hang Power Snatches (20/15)
50 Overhead Squats (20/15)
2k Row
40 Hang Power Snatches (30/25)
40 Overhead Squats (30/25)
1k Row
30 Hang Power Snatches (40/30)
30 Overhead Squats (40/30)

 

Box Brief

**Dates for your Diary**

Friday 31st May - Running Track Social (Sports Day Style) - Droitwich High School

Saturday 29th June - Summer Social - St Andrews Hotel (please book tickets before May 24th)

Friday 24/05/2019

PERFORMANCE +
WOD
'JOKER'
For Time

1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlift (100/70)

PERFORMANCE
WOD
'JOKER'
For Time

1-2-3-4-5-6-7-8-9-10: Toes above Parallel
10-9-8-7-6-5-4-3-2-1: Deadlift (80/55)

FITNESS
WOD
'JOKER'
For Time

1-2-3-4-5-6-7-8-9-10: Knees to Chest
10-9-8-7-6-5-4-3-2-1: Deadlift (60/40)

 

Box Brief

**Dates for your Diary**

Friday 31st May - Running Track Social (Sports Day Style) - Droitwich High School

Saturday 29th June - Summer Social - St Andrews Hotel (please book tickets before May 24th)

Thursday 23/05/2019

PERFORMANCE+ - PERFORMANCE - FITNESS
WOD (BENCHMARK SERIES)

'2k Row '

 

Box Brief

**Dates for your Diary**

Friday 31st May - Running Track Social (Sports Day Style) - Droitwich High School

Saturday 29th June - Summer Social - St Andrews Hotel (please book tickets before May 24th)

Wednesday 22/05/2019

PERFORMANCE+
WOD
3 Rounds for Time:
15 Hang Squat Cleans (60/40)
15 Bar over Burpees

PERFORMANCE
WOD
3 Rounds for Time:
15 Hang Squat Cleans (50/35)
15 Bar over Burpees

FITNESS
WOD
3 Rounds for Time:
15 Hang Squat Cleans (40/30)
15 Bar over Burpees

 

Box Brief

**Dates for your Diary**

Friday 31st May - Running Track Social (Sports Day Style) - Droitwich High School

Saturday 29th June - Summer Social - St Andrews Hotel (please book tickets before May 24th)