Mettabox Archives - METTA BOX Personal Training & CrossFit

Friday 19/10/2018

OPEN & PERFORMANCE
Front Squat
Tempo Heavy Single
5 seconds down, 3 second pause.

“Nine Yards” 
AMRAP 12: 
3 Thrusters (42.5/30)
3 Toes to Bar
6 Thrusters (42.5/30)
6 Toes to Bar
9 Thrusters (42.5/30)
9 Toes to Bar
….
Up by (3’s) until finish.

 

FITNESS
Front Squat
Tempo Heavy Single
5 seconds down, 3 second pause.

“Nine Yards” 
AMRAP 12: 
3 Thrusters (30/20)
3 Toes to Bar
6 Thrusters (30/20)
6 Toes to Bar
9 Thrusters (30/20)
9 Toes to Bar
….
Up by (3’s) until finish.

 

Box Brief
**Dates for your Diary**

 Saturday 01 December 2018 - MettaBox Christmas Party

 

 

Tuesday 16/10/2018

OPEN & PERFORMANCE
Power Clean
Build to Heavy Touch and Go 5-Rep

WoD 
AMRAP 3:
12/9 Calorie Row/Bike
9 Power Cleans (50/35)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row/Bike
7 Power Cleans (60/40)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row/Bike
5 Power Cleans (70/45)

FITNESS
Power Clean
Build to Heavy Touch and Go 5-Rep

WoD 
AMRAP 3:
12/9 Calorie Row/Bike
9 Power Cleans (35/20)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row/Bike
7 Power Cleans (40/30)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row/Bike
5 Power Cleans (50/40)

Box Brief
**Dates for your Diary**

 Saturday 01 December 2018 - MettaBox Christmas Party

 

 

Mike Jones