Wods and News - MettaBox: CrossFit Droitwich

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COMP
WoD
In Pairs
AMRAP 20:
75 Wallballs (12/9)
60 Calorie Row
45 Toes to Bar
30 Burpee Box Jumps (24/20)
15 Ring Muscle Ups

PERFORMANCE
WoD
In Pairs
AMRAP 20:
75 Wallballs (9/6)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)

FITNESS
WoD
In Pairs
AMRAP 20:
75 Wallballs (6/3)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (20/20)

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 – PERFORMANCE
Snatch Complex
Hang Power Snatch + Power Snatch

Randy (Benchmark not in Benchmark series):
For Time:
75 Power Snatches (35/25)

FITNESS
Snatch Complex
Hang Power Snatch + Power Snatch

Randy (Benchmark not in Benchmark series):
For Time:
75 Power Snatches (20/15)

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 – PERFORMANCE
Tempo Pausing Front Squat
5 sets of 2
7 Seconds Down – 3 Seconds Pause

WoD
1-2-3-4-5-6-7-8-9-10
Dumbell Front Squats (22.5/15)
After each round 30 Double Unders

 

FITNESS
Tempo Pausing Front Squat
5 sets of 2
7 Seconds Down – 3 Seconds Pause

WoD
1-2-3-4-5-6-7-8-9-10
Dumbell Front Squats (15/10)
After each round 50 Single Unders

 

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 – PERFORMANCE (RX)
WoD
AMRAP 16
30 Dumbbell Hang Clean and Jerks (22.5/15)
20 Burpees
15 Deadlifts (110/75)

FITNESS
WoD
AMRAP 16
30 Dumbbell Hang Clean and Jerks (15/10)
20 Burpees
15 Deadlifts (60/40)

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 – PERFORMANCE
WoD
AMRAP 5:
27/20 Calorie Row
27 Thrusters (50/35)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters (40/30)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters (35/25)
15 Pull-ups

FITNESS
WoD
AMRAP 5:
27/20 Calorie Row
27 Thrusters (40/30)
27 Jumping Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters (30/20)
21 High Toes

Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters (20/15)
15 Ring Rows

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
Pairs
AMRAP 30 (Wearing a weighted vest)
400m Run
75 Box Jump Overs (24/20)
50 Dumbbell Snatches (22.5/15)
15 Legless Rope Climbs
50 Dumbbell Snatches(24/20)
75 Box Jump Overs (22.5/15)
400m Run

PERFORMANCE (RX)
Pairs
AMRAP 30
400m Pairs Run
50 Dumbbell Snatches (22.5/15)
15 Rope Climbs
50 Dumbbell Snatches(24/20)
75 Box Jump Overs (22.5/15)
400m Pairs run

FITNESS
Pairs
AMRAP 30
400m Pairs Run
75 Box Step Overs (20/20)
50 Dumbbell Snatches (15/10)
15 1/2 Rope Climbs
50 Dumbbell Snatches(20/20)
75 Box Jump Overs (15/10)
400m Pairs run

Box Brief

**Dates for your Diary**

Friday 8th – Intramural Draft
Friday 22nd – MettaBox CrossFit Droitwich Intramural Open begins (More details to come)

 

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