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

[Nick Dunn]

15 AUGUST 2010

10.30

Warm Up

1000m Row (4) - 3.55

50 Skips x 2
20 Double Under Attempts

ROM

5 Cleans (empty bar)
5 Snatch (empty bar)
10 KB Swings x 3 24kg

MU Skills

10 Basic Transitions x 3 (rings at armpit level)
5 Jumping Transitions x 3 (rings at armpit level)
5 Kip Transitions x 3 (rings at armpit level/ feet on 30cm bench)
3 Kip Transitions x 3 (rings at hip level/ feet on 30cm bench)

5 False Grip RIng Pull-Ups x 3
5 Ring Dips x 3
5 Kipping Pull-Ups x 3
3-2-1 HSPU (ground)

[Nick Dunn]

16 AUGUST 2010

06.00

As Many Rounds as possible in 20min of:

30 Box Jump
20 Push Press 50kg
10 Burpee Pull ups

Substituted; Push Press - 40kg


Total - 3 rounds + 35

[Nick Dunn]

18 AUGUST 2010

06.00

[A]

Ten rounds, each for time of:

100 meter Sprint
Rest 90 seconds

Times - 14.5-15-15-15-15-15-15-14.5-15-14.5

rest

[B]

10mins for a Max Clean (squat or power)

Max - 70kg (power clean)

[Nick Dunn]

19 AUGUST 2010

06.00

[A]

Overhead Squat 1-1-1-1-1-1-1 reps 30mins limit

50,50,52.5,55,55,60,60

Max - 60kg (questionable form)

[B]

30% 1 rm (20kg - empty bar)
perform 100 reps for time

Time - 7.18

[Nick Dunn]

20 AUGUST 2010*

06.00

21-15-9

Ground to Overhead 20kg (empty bar)
Box Jumps
Left arm KB Swings 16kg
Run 400m

Time - 13.38

*right hand in plaster

[Nick Dunn]

23 August 2010*

06.00


[A]

Three rounds for time of:
15 Dumbbell Thruster 20kg
30 situps

Substituted; DB Thruster - 15kg (left arm only)

Time - 9.40

[B]

In teams of 2 in relay fashion perform 1 round:

20 pull ups
10 tyre flips with jump through
200m run
10 tyre flips with jump through
20 pull ups

Substituted; Pull Ups - SDLHP 32kg KB (left arm only)

Time - 8.25

*right hand in plaster

[Nick Dunn]

25 AUGUST 2010*

06.00

Five rounds for time of:

40 Double-unders
30 Box jumps,
20 Kettlebell swings 24kg

Substituted; Double Unders - simulated DU (left arm only), KB Swings - 16kg (left arm only)

Time - 31.33

*Right hand in plaster

[Nick Dunn]

26 AUGUST 2010*

06.00

[A]

For Time:

100 DB Thrusters 10kg (left arm only)
(25 KB Swings 16kg everytime you drop the DB)

Time - 18.01 (dropped on 25,35,50,75,90)

[B]

1.2km run for time

Time - 4.02

*right hand in plaster

[Nick Dunn]

27 AUGUST 2010*

06.00

Five rounds for load and time of:

5 Deadlift (no dropping bar during set)
5 Ring handstand push-ups

Substituted; Deadlift - Single arm BB Deadlift (left arm only), Ring HSPU - 3 Push Ups (left hand/ right forearm on ground)


Time/Load - 13.55/250kg (50-50-50-50-50)

*right hand in plaster

[Nick Dunn]

30 AUGUST 2010*

06.00

[A]

Clean 3-3-3-3-3-3-3 reps (no power clean)


30-35-37.5x-37.5-40x-40x-40

Max - 40kg (left arm only)

[B]

Sled Sprint 60kg

Time - 48s

*right hand in plaster