Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[Nick Dunn]

Friday 22 July 2011

09.30

Warm Up

skipping
1 x Cindy
Power Clean 5 x 40, 3 x 50

Gymnastic Skill

Back Lever 5 x 1(3 sec) straight legs, 3 x 1 (3 sec) tuck

SWOD

Power Clean 3,3,3,3,3

60,65,70,72.5x,72.5

DWOD

5 Rounds for time of:

3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerk
3 Good Mornings
Rest 2 min

Load - 45kg

Time - 11.50

[Nick Dunn]

Saturday 22 and Sunday 23 July

No Training

[Nick Dunn]

Monday 24 July 2011

09.30

Warm Up

Skipping
1 x Cindy
Overhead Squat 5 x 20, 3 x 30

Gymnastic Skills

L Sit Rope Climb 3 x 1

SWOD

Overhead Squat 3,3,3,3,3,3

40,42.5,45,47.5,50,52.5


18.30

Warm Up

1 round of Helen

DWOD

AMRAP in 15 minutes of:

3 Shoulder to Overhead 55kg (75% BW)
6 Push Ups
9 Sit Ups

Total - 8 rounds + 9

[Nick Dunn]

Tuesday 25 July 2011

06.00

Warm Up

Skipping
1 x Cindy
Chin Ups 1 x 12, 1 x 16, 1 x 20, 1 x 24

SWOD

Chin Up 1RM - 32kg (KB)

DWOD

7 Rounds of:

Max rep chin ups 16kg KB (50% 1RM)
Sprint 50m

Rest as needed between rounds


Chin Ups - 30 (7,4,4,4,4,4,3)

[Nick Dunn]

Wednesday 26 July 2011

Rest Day

19.00

S'B Training