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COMP
WOD
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (40/30)
30 Hang Power Cleans (40/30)
30 Push Jerks (40/30)

800m Run with Bag (20/10)

2 Rounds: 

30 Deadlifts (60/40)
30 Hang Power Cleans (60/40)
30 Push Jerks (60/40)

800m Run with Bag (20/10)

1 Round:
30 Deadlifts (80/55)
30 Hang Power Cleans (80/55)
30 Push Jerks (80/55)

 

PERFORMANCE
WOD
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (30/25)
30 Hang Power Cleans (30/25)
30 Push Jerks (30/25)

800m Run with Bag (20/10)

2 Rounds: 

30 Deadlifts (40/30)
30 Hang Power Cleans (40/30)
30 Push Jerks (40/30)

800m Run with Bag (20/10)

1 Round:
30 Deadlifts (60/40)
30 Hang Power Cleans (60/40)
30 Push Jerks (60/40)

 

FITNESS
WOD
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (20/15)
30 Hang Power Cleans (20/15)
30 Push Jerks (20/15)

800m Run with Bag (20/10)

2 Rounds: 

30 Deadlifts (35/25)
30 Hang Power Cleans (35/25)
30 Push Jerks (35/25)

800m Run with Bag (20/10)

1 Round:
30 Deadlifts (40/30)
30 Hang Power Cleans (40/30)
30 Push Jerks (40/30)

 

Box Brief

**Dates for your Diary**

Friday 15th – Intramural Draft
Friday 22nd – MettaBox CrossFit Droitwich Intramural Open begins (More details to come)

 

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COMP
WOD
In Pairs
AMRAP 30
30 Overhead Squats (50/35)
50 Bar Over Jumps
30 Kettlebell Swings (32/24)
50/35 Cal Row/Bike

PERFORMANCE
WOD
In Pairs
AMRAP 30
30 Overhead Squats (40/30)
50 Bar Over Jumps
30 Kettlebell Swings (24/16)
50/35 Cal Row

FITNESS
WOD
In Pairs
AMRAP 30
30 Overhead Squats (20/15)
50 Bar Over Jumps
30 Kettlebell Swings (16/10)
50/35 Cal Row

Box Brief

**Dates for your Diary**

Friday 15th – Intramural Draft
Friday 22nd – MettaBox CrossFit Droitwich Intramural Open begins (More details to come)

 

- No Comments - Click to get involved

COMP
WOD
5 Rounds:
21 Wallballs (12/9)
60m Farmers Carry (32’s/24’s)
9 Strict Hand Stand Push Ups 

PERFORMANCE
WOD
5 Rounds:
21 Wallballs (9/6)
60m Farmers Carry (24’s/16’s)
9 Push Ups

FITNESS
WOD
5 Rounds:
21 Wallballs (6/3)
60m Farmers Carry (16’s/10’s)
9 Push Ups

Box Brief

**Dates for your Diary**

Friday 15th – Intramural Draft
Friday 22nd – MettaBox CrossFit Droitwich Intramural Open begins (More details to come)

 

- No Comments - Click to get involved

COMP
WoD

AMRAP 5:
15 Burpees
21 Power Cleans (70/50)

Rest 5 Minutes

AMRAP 5:
15 Burpees
21 Power Cleans (60/40)

Rest 5 Minutes

AMRAP 5:
15 Burpees
21 Power Cleans (50/30)

PERFORMANCE
WoD

AMRAP 5:
15  Burpees
21 Power Cleans (60/40)

Rest 5 Minutes

AMRAP 5:
15 Burpees
21 Power Cleans (50/30)

Rest 5 Minutes

AMRAP 5:
15 Burpees
21 Power Cleans (40/20)

FITNESS
WoD

AMRAP 5:
15 Burpees
21 Power Cleans (40/30)

Rest 5 Minutes

AMRAP 5:
15 Burpees
21 Power Cleans (30/20)

Rest 5 Minutes

AMRAP 5:
15 Burpees
21 Hang Power Cleans (20/15)

Box Brief

**Dates for your Diary**

Friday 15th – Intramural Draft
Friday 22nd – MettaBox CrossFit Droitwich Intramural Open begins (More details to come)

 

- No Comments - Click to get involved

WoD
15 Minute AMRAP
25 Double Unders
10 Dumbbell Snatch (32.5/22.5)
25 Double Unders
5 Bar Muscle Ups 

WoD
15 Minute AMRAP
25 Double Unders
10 Dumbbell Snatch (22.5/15)
25 Double Unders
5 Strict Pull Ups 

WoD
15 Minute AMRAP
40 Single Unders
10 Dumbbell Snatch (15/10)
25 Double Unders
5 Challenging Banded Pull Ups

Box Brief

**Dates for your Diary**

Friday 15th – Intramural Draft
Friday 22nd – MettaBox CrossFit Droitwich Intramural Open begins (More details to come)

 

- No Comments - Click to get involved

COMP
Front Squat
Build to a heavy single

WoD
21-15-9
Box Jump Over (30/24)
Front Squats (70/45)

PERFORMANCE
Front Squat
Build to a heavy single

WoD
21-15-9
Box Jump Over (24/20)
Front Squats (60/40)

FITNESS
Front Squat
Build to a heavy single

WoD
21-15-9
Box Jump/Step Over (20/20)
Front Squats (40/30)

Box Brief

**Dates for your Diary**

Friday 15th – Intramural Draft
Friday 22nd – MettaBox CrossFit Droitwich Intramural Open begins (More details to come)

 

- No Comments - Click to get involved
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