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

[cdowgs]

For time of:
-100 back squats 80kg
-9:19-
*running clock drill

Rested 20 minutes
Then

For Time of:
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8- 9 - 10
- MedBall Clean to WallBall 11kg
- Burpee Box Jump
-10:50 ETF-
HAVING ONE OF THOES DAY REGARDING COUNTING
think i may have missed round 5 on the burpee box jumps
......special i know,
ether way that was a brutal session.
Cheers Jase, CFBM

Day 14 of push up challenge
-push ups were counted in WOD-

[cdowgs]

AM
For time of:
-3 Squat cleans @80kg
30 double unders
-300 squats
-9:27-

PM
For time of:
-30 muscle ups
-14:05-
smashed me.
8 minutes worse then my PR,
fun ether way

[cdowgs]

AM

AMRAP 20mins of
-3 dead lifts 140kg
-9 burpees
-11 rounds-

*Day 15 of push up challenge
-15 push ups-

PM

*Catalyst Athletics

Snatch - 75% x 3 x 1
Snatch pull off mid sine high riser - 90% (of snatch) x 3 x 3
Clean & jerk - 75% x 2 x 1
Front squat - 84% x 4 x 2
5 minutes skill transfer
-double unders-

[cdowgs]

AM

5 round for time of:
-1 squat clean to thruster 60kg
-2 snatches 57.2kg
-3 power cleans 60kg
-4 front squats 60kg
-5 box jumps 102cm
*one round consisted of twice through of the above

*Day 16 of push up challenge
-16 push ups-

PM

*catilest athletics
high hand muscle snatch 50%x3 55%x3 60%x3 65%x4
hight hang power snatch and snatch 55%x3 60%x3 65%x3 70%x3
push jerk 85% 5x2

[cdowgs]

@CF Gold Coast

*Strength:

Thruster
3-3-3

*Metcon:

3 rounds for time of:
10 Overhead Squat 60/40kg
20m shuttle sprint x 2
Pushups

*Finisher:

30 Toes to Bar

[cdowgs]

@ CF Gold Coat
*Beach session

AMRAP 30mins of:
40m sand dune sprint
-10 burpees
40m ocean swim
40m walking lunges

[cdowgs]

@CF Gold Coast

*Strength:

Front Squat
1-1-1-1-1-1-1
80,85,90,95,100,105,110

*Metcon:

5 rounds for time of:

8 Hang Snatch 50/35kg
8 Pullups
16 Burpees
-13:33-

*Finisher:

20 reps GHD Complex

[cdowgs]

AM


5 rounds for time
-10 hang power snatch at 40 kg
-10 burpees
-7:40-

*Midd line complex
3 rounds
-20 GHD sit ups
-1 min ring dip hold (lock out )

PM
Catalyat Athletics

Snatch - 75% x 3 x 1
Snatch pull - 90% (of snatch) x 3 x 3
Snatch deadlift - 100% x 3 x 3
Front squat - 75% x 3 x 5; follow each set

[cdowgs]

AM

5 rounds of:
-15 Medball cleans 9kg
-20 swings 24kg
-14:46-

PM
Catalyica Athletics
Muscle snatch - max for day
Power snatch - 80% x 4 x 1
Power clean & power jerk - 80% x 4 x 1
Overhead squat - 80% (of snatch) x 1; 65% x 2 x 2

So good to be starting to get back into it

[cdowgs]

AM

5 rounds of:
-15 Medball cleans 9kg
-20 swings 24kg
-14:46-

PM
Catalyica Athletics
Muscle snatch - max for day
Power snatch - 80% x 4 x 1
Power clean & power jerk - 80% x 4 x 1
Overhead squat - 80% (of snatch) x 1; 65% x 2 x 2