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

[cdowgs]

AM

"Chipper"

For Time

- 10 Squat Ceans @ 60Kg
- 10 Jerks @ 60Kg
- 20 Box Jumps
- 20 Burpee's
- 30 SDLHP @ 40kg
- 30 Push Press @ 40Kg
- 40 Ring dips
- 40 Sit Ups
- 50 Front Squats @ 40Kg
- 50 Snatches @ 40Kg
-20:27-

[cdowgs]

AM

5 rounds for time of:
-3 mucsle up
-6 HSPU
-9 hang power cleans 60kg
-15 flat-

rest 5 mins then
AMRAP in 8mins of:
-3 dead lifts 120kg
-5 KB swings 32kg
-3 burpees
-8 rounds-

PM

Interval
1:2
3 rounds for time of:
-21 pull ups (C2B)
Row 400
-2:55/2:50/2:48-

[cdowgs]

First work out back since sectionals,
and i have a feeling it is going to take
me the rest of the day to recover.
armis still tender but its ok i guess.

5 rounds for time of:
-12 push jerks 60kg
-20 box jumps
-14:47-

[cdowgs]

AM

MAX reps OHS
40KG:45
50KG: 30
60KG:14
70KG:7
80kg:5
90kg:3

PM

15-12-9 reps of;
-OHS 60kg
-Burpee Box jumps 70CM
-9:23-

[cdowgs]

AM

AMRAP in 15min
- 15 Power Snatch @ 40kg
Run 200m With a MedBall overhead 11Kg
-5 rounds, 16mins-

PM

15-12-9 reps for time of:
-toes to bar
-KB swings 32kg
-ring dips
-6 flat-

right forearm nearly blow out again

[cdowgs]

AM

5k TT
-23 flat-

PM

For time of:
45 squat clans 60kg
-9mins flat-

[cdowgs]

Five rounds for time of:
-3 press 60kg
-10 burpees
-6 push press
-20 KB swings 24kg
-9 jerks
-25:05-
As Rx'd although the presses turned into imitation push presses after the first 1

*head wasn't in it this morning,

[cdowgs]

AM

Max reps dead lift

100 reps at 40kg
50 reps at 60kg
36 reps at 80kg
20 reps at 100kg
7 reps at 120kg
3 reps at 140kg

total reps:
-216-

PM

TABATA
-Hang power cleans:80 reps
-Push ups:89 eps
-Sit ups: 95 reps
-Bear crawl 10 meter shuttle:19 reps
-Squats: 140 reps

TOTAL
-423-

[cdowgs]

AM

3 Rounds for time of:
-30 Swings @ 24kg
Run 200m
-20 Ring Push Ups
Run 200m
-10 Front Squats @ 40kg
-13:30-

mental blow out,
a disappointing effort but always next time

PM

Complete 1 Power Snatch in the first minute, 2 Power Snatch in the second minute and so on for 20 minutes.
If you fail to finish a round, complete 5 burpees and Commence from 1 at the beginning of the next minute.
@45KG
12th minute before fail
total reps
-106-

[cdowgs]

21 - 15 - 9 reps for time of:

Push Press @ 40kg
-100m Farmers carry with 2 x 24kg kettlebells
Box Jump
-100m Farmers carry
-8:18-