Mike Jones, Author at METTA BOX Personal Training & CrossFit

Thursday 20/06/2019

PERFORMANCE+
WoD
For Time (Wear a Weighted Vest)
1 Mile Run
50 Dumbbell Snatches (22.5/15)
400 Meter Wreck Bag Run (20/10)
30 Pull-ups
20 Burpee Box Jumps (24/20)

PERFORMANCE
WoD
For Time:
1 Mile Run
50 Dumbbell Snatches (22.5/15)
400 Meter Wreck Bag Run (20/10)
30 Pull-ups
20 Burpee Box Jumps (24/20)

FITNESS
WoD
For Time:
1 Mile Run
50 Dumbbell Snatches (15/10)
400 Meter Run
30 Banded Pull Ups
20 Burpee Box Jumps (24/20)

 

Box Brief

**Dates for your Diary**

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

Wednesday 19/06/2019

PERFORMANCE+
WoD
AMRAP 10
12 Deadlifts (60/40)
9 Overhead Squats
6 Hang Power Snatches

PERFORMANCE
WoD
AMRAP 10
12 Deadlifts (50/35)
9 Overhead Squats
6 Hang Power Snatches

FITNESS
WoD
AMRAP 10
12 Deadlifts (30/25)
9 Overhead Squats
6 Hang Power Snatches

 

Box Brief

**Dates for your Diary**

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

Monday 17/06/2019

PERFORMANCE+
WoD
AMRAP 18
10 Dumbbell Hang Clean and Jerks (Single Arm) (22.5/15)
5 Handstand Push ups
10 Pull Ups

PERFORMANCE
WoD
AMRAP 18
10 Dumbbell Hang Clean and Jerks (Single Arm) (22.5/15)
5 Pull ups
10 push Ups

FITNESS
WoD
AMRAP 18
10 Dumbbell Hang Clean and Jerks (Single Arm) (15/10)
5 Ring Rows
10 push Ups

 

Box Brief

**Dates for your Diary**

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

Tuesday 18/06/2019

PERFORMANCE+
WoD
3 Rounds for time:
100 Double Unders
50 Air squats
25/18 Calorie Row

PERFORMANCE
WoD
3 Rounds for time:
75 Double Unders
50 Air squats
25/18 Calorie Row

FITNESS
WoD
3 Rounds for time:
120 Single Unders
50 Air squats
25/18 Calorie Row

 

Box Brief

**Dates for your Diary**

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

Saturday 15/06/2019

PERFORMANCE+
WoD
Teams of 3 - For Time:
800 Meter Wreck Bag Run (20/10)
75 Box Jump Overs (24/20)
50 Clean and Jerks (80/60)
15 Legless Rope Climbs
50 Clean and Jerks (80/60)
75 Box Jump Overs (24/20)
800 Meter Wreck Bag Run (20/10)

PERFORMANCE
WoD
Teams of 3 - For Time:
800 Meter Wreck Bag Run (20/10)
75 Box Jump Overs (24/20)
50 Clean and Jerks (60/40)
15 Rope Climbs
50 Clean and Jerks (60/40)
75 Box Jump Overs (24/20)
800 Meter Wreck Bag Run (20/10)

FITNESS
WoD
Teams of 3 - For Time:
800 Meter Wreck Bag Run (20/10)
75 Box Jump Overs (20/17)
50 Clean and Jerks (50/35)
15 Rope Climbs
50 Clean and Jerks (50/35)
75 Box Jump Overs (20/17)
800 Meter Wreck Bag Run (20/10)

 

Box Brief

**Dates for your Diary**

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

Friday 14/06/2019

 PERFORMANCE +
WoD
5 Rounds for Time
400m Run
30 DB Snatches (22.5/15)
20 Chest to Bar Pull Ups

PERFORMANCE
WoD
5 Rounds for Time
400m Run
30 DB Snatches (15/10)
20 Pull-Ups

FITNESS
WoD
5 Rounds for Time
400m Run
30 DB Snatches (10/8)
20 Jumping Pull-Ups

 

Box Brief

**Dates for your Diary**

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

Thursday 13/06/2019

PERFORMANCE+
WoD
15-12-9-6-3
Deadlifts (110/80)
Handstand Push ups

PERFORMANCE
WoD
15-12-9-6-3
Deadlifts (90/60)
Handstand Push ups

FITNESS
WoD
15-12-9-6-3
Deadlifts (60/40)
Dumbbell Seated Strict Press (15/10)

 

Box Brief

**Dates for your Diary**

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

Wednesday 12/06/2019

 PERFORMANCE +
WoD
For Time:
50 Box Step Ups (22.5/15)
40 Wall Balls (12/9)
30 Sit Ups
20 Push Ups
10 Muscle ups
20 Push Ups
30 Sit Ups
40 Wall Balls (12/9)
50 Box Step Ups (22.5/15)

 PERFORMANCE
WoD
For Time:
50 Box Step Ups (15/10)
40 Wall Balls (9/6)
30 Sit Ups
20 Push Ups
10 Strict Pull Ups
20 Push Ups
30 Sit Ups
40 Wall Balls (9/6)
50 Box Step Ups (15/10)

 FITNESS
WoD
For Time:
50 Box Step Ups
40 Wall Balls (10/8)
30 Sit Ups
20 Push Ups
10 Challenging Ring Rows
20 Push Ups
30 Sit Ups
40 Wall Balls (6/3)
50 Box Step Ups (10/8)

 

Box Brief

**Dates for your Diary**

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

Tuesday 11/06/2019

PERFORMANCE+
WoD
AMRAP 9
10 Hang Squat Snatch (50/35)
50 Double Unders

PERFORMANCE
WoD
AMRAP 9
10 Hang Squat Snatch (35/25)
30 Double Unders

FITNESS
WoD
AMRAP 9
10 Hang Squat Snatch (20/15)
50 Single Unders

 

Box Brief

**Dates for your Diary**

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

Monday 10/06/2019

PERFORMANCE & PERFORMANCE +
WoD
3 Rounds for Time
500m Row
12 Burpees
21 Box Jumps (24"/20)

FITNESS
WoD
3 Rounds for Time
500m Row
12 Burpees
21 Box Jumps (20"/17")

 

Box Brief

**Dates for your Diary**

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