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

[cdowgs]

*Catalyst Athletic

-max jerk for day
-80% of that 3x1
-2 position snach 60% 1rm x3sets
-2 position clean 60% 1rm x3sets
-max push press for day

[cdowgs]

AM

*fran
21-15-09
-Thruster 40kg
-pull ups
-7:06-
worst fran time ever, for sure,
should have scaled pull ups and used bands as my arm is still
wrecked from sectionals
arrr well, live and learn i guess!

PM

Snatch - 75% x 1 x 3
Snatch pull - 95% x 3 x 3
Snatch Deadlift - 105% x 3 x 3
Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
-30 back EXT

[cdowgs]

AM

AMRAP
-30 squats
- 5 squat cleans n jerks 60kg
-6 rounds +30 squats-

PM

*cathletics
Muscle snatch - max for day
Power snatch - 80% x 1 x 4
Power clean & power jerk - 80% x 1 x 4
Overhead squat - 85% x 1; 70% x 2 x 2

30 double under
-30 walking lung 20kg OH
20 double under
-20 walking lung 20kg OH
10 double under
-10 walking lung 20kg OH

[cdowgs]

AM
At CFX
10x400m sprints
-118/122/125/128/133/130/133/134/129/128-
90 seconds rest between repeats

PM

PM
-catalyst athletics-

C&J 75% 4x1
clean pull 95% 3x3
clean dead lift 103% 3x3
back squat 78% 5x3
followed immedeatly by 3box jumps

[cdowgs]

AM\
*15 minute time cap:
Run 2k
THEN
-Max reps of:
squat clean to thrusters 60kg
-43 reps-

*Day 5 of push up challange
-5 push ups-

PM
*Catalyst Athletics

Jerk - max for day; 80% of that x 1 x 3
Block/Mid-hang muscle snatch - 65% x 3 x 3
Block/Mid-hang snatch - 70% x 3 x 3
Block/Mid-hang clean - 70% x 3 x 3

[cdowgs]

AM

Fore time of:
-200m walking lunge 20kg plate over head
-9:36-

[cdowgs]

Max reps of:
-squats 4mins
-swings 24kg 3mins
-sticted press 20kg 2mins
-burpees 1min
total reps
-296-


*Day 9 of push up challange
-9push up-

PM
*cathletics. athletics

Snatch - max for day;
rest 10 mins
Clean & jerk - max for day;
rest 10 mins
Front squat - max for day

[cdowgs]

AM
*murph
for time of:
Run 1.6k
-100 pull ups
-200 squats
-300 squats
Run 1.6k
-45:22-
(need a lot more work on pull ups, at lest 5-10 where shi)

*Day 9 of push up challange
-9 push up-
(was getting a head o my self on the push up challenge today is day 9 not yesterday)

[cdowgs]

AM

10-8-6-4-2 reps for time of:
-thrusters 50kg
-burpee box jump 62cm
30 double under
-7:30-

*still suck at double unders but they are getting better slowly
:)

PM

*Catalyst Athletics

Clean & jerk - 75% x 1 x 3
Clean pull - 97% x 3 x 3
Clean deadlift - 105% x 2 x 3
Back squat - 81% x 2 x 5;
follow each set with 3 box jumps

bench press over load
max reps of:
40/50/60/70/80kg
follow each set with 3 HSPU

[cdowgs]

AM

Amnie
50-40-30-20-10 reps for time of:
double unders
-sit ups
-10:34-
so stocked I can finnaly do double unders


REST 7MINS THEN

AMRAP 10mins
-5 thruster 40kg
-5 burpees
-5 boxjumps
-11rounds + 5thrusters-

Noon
-Walk on hands for 100m
-6:57-

*Day 12 of push up challenge
-12 push ups-

PM
*cathletics athletics

Jerk - 80% x 2 x 2; 85% x 2 x 2
Jerk dip squat - 90% (of jerk) x 3; 95% x 3; 100% x 3
Snatch push press - 70% x 5, 75% x 5, 80% x 5 x 2

Then
3 rounds of:
Max Double unders getting at lest 20
-10 strict press 30kg
Max ring dips