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

[cdowgs]

AM
For time:
- 150 MB Clean
-10:16-

PM

-10,9,8,7,6,5,4,3,2,1
-thrusters
-burpees
-9:11-

for time
-200 Double under
-8:00-

really do suck at double under

[cdowgs]

21-15-09
-thrusters @ 40kg
-KB swing @ 24kg
-Dips
-200 run
-10:16-

[cdowgs]

run 5km fot time
-29:10-

probs didnt help that my quads were already gased still from wod the other day
but was happy considering was the longest run i have been on since my injury

30 muscle up's for time
-6:20-
was going strong for the first 20, the lest 10 could onlny do then in lots of two,s and one,s
with a lil kip of the groug

[cdowgs]

Boxing class
wearing 10kg weighted vest

[cdowgs]

AM

for time of:
-30 DU
-15 power cleans
-20 push press
-25 OH
- SDLHP
-30 DU
-6:40-

[cdowgs]

AM
For time
- Row 1500m
100 Squats
- Row 1000m
150 Squats
- Row 500m
200 Squats
-27:06-

PM
21-18-15-12-9-6-3 rep rounds of:

85kg Front squat
GHD Sit-up

-15:53-

[cdowgs]

AMRAP 30min

6 Muscle Ups
9 HSPU
12 KTE

8 rounds. time of 30:33

HSPU were good for the first couple of rounds and there after weren't full
rang,
really need to use the bends with my hands raised to get my strength up.

[cdowgs]

AM

AMRAP in 20min's
-run 100m
-9 burpeees
-run 100m
-9 KB swing @24
-8 round's-

PM
Scaled Grace * 20 reps for time of: Clean and Jerk Rxd 60kg
i scaled to 50kg (can clean and jerk 60kg but over 30 rep's my form really dies)
-3:41-

[cdowgs]

AMRAP in 20mins of:

-Handstand push-ups 5 reps
-Ring dips 10 reps
-Push press 40kg, 15 reps
-Push ups 20 reps
-7 rounds 20:06-

pretty disappointed with this effort, was hoping for at lest 10, but next time.
was felling pretty flat before hand, so may be that it.

[cdowgs]

AM
Hang Power Snatch

3-3-3-3-3-1-1-1-1
40-54-50-55-57.5-60-60-60

find it harder to get enough power to do heavy snatch from a hang

PM
the death of 3

3 rounds for time of:

-30 kettlebell swings
-30 double unders
-10 box jumps (90cm)
-run 400m
-17:27-as Rx'd

thanks for the grueling leg thrashing wod! rob.
the box jumps is what got me

Boxing class (1h session)