Hybrid WOD

Starting some Hybrid Performance Method programming with Bryan and Weston. Figured I’d jump in with them and give my routine some structure.

Power Clean + 5 Push Press

  • 45#
  • 95
  • 135
  • 165
  • 185
  • 205
  • 225

Big PR on the push press! I’ve done 198 for 5 and 205 for 6 before. In the 2nd or 3rd rep of the final set I could feel myself over-extending so I braced hard and kept much better positions to finish the set. Barely. I could feel my back tight on the left side for the rest of the workout, but not a painful tightness, which is good.

Snatch Pull

  • 3×135#
  • 3×185
  • 2×205
  • 2x1x225
  • 2x1x235
  • 1×245

Odd doing singles, but was able to go heavy. Didn’t use straps at all.

Back Squat

  • 6×135#
  • 6×205
  • 6×235
  • 3x6x265

The working sets were at 70%, which felt good.


3 Rounds

  • 15 Wall Balls (20#, 10′)
  • 5 Muscle-ups
  • 15 Hang Power Cleans (135#)

Scaled down the wall balls from 25# since we don’t have that. Tried slam balls but the ones we have for that weight don’t bounce off the wall at all. Was not going RX+ with 30#. I also dropped the muscle-ups down from 7 to keep intensity up and be closer to Bryan’s time.

I went 3-2 on each set of muscle-ups and 6-5-4 on the cleans. Finished in 9:24 about 30 seconds behind Bryan so scaling was the right thing to do. I really need to start pushing sets more instead of playing so safe all the time. Should have gone unbroken on the first set of muscle-ups and tried to do the cleans in 2 sets each time.

Update: None of us realized the cleans were 135/195#, probably because we are so used to seeing 135/95 our eyes didn’t pick up the difference. Looking at the other days for the week it seems these metcons are programming for Regional level athletes, which is definitely not us. Will be scaling back a lot or just sticking to the women’s weights. Using 70% of the assigned men’s Rx seems appropriate.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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