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

[cdowgs]

AM

5 Rounds for time of:
- 5 DeadLift 120kg
- Run 400m
- 20 GHD Sit Ups
-15:57-

PM

*CATALYST
Clean & jerk - 75% x 4 x 1
Clean pull - 90% (of clean) x 3 x 3
Clean deadlift - 100% (of clean) x 3 x 3
Back squat - 75% x 5 x 3;
follow each set immediately with 3 box jumps

[cdowgs]

*Catalyst

Jerk - max for day; 80% of that x 3 x 1
2-position snatch (floor, mid-thigh) - 60% x 3 sets
2-position clean (floor, mid-thigh) - 60% x 3 sets
Push press - max

[cdowgs]

For time of
Run 2Km
- 400 Squats with a 20Kg Barbell

-27:06-

[cdowgs]

AM

Elizabeth
21-15-09 reps for time of
-squat cleans 60kg
-ring dips
-9:08-

PM

*Catalyst
Snatch - 75% x 3 x 1
Snatch pull - 95% x 3 x 3
Snatch Deadlift - 105% x 3 x 3
Front squat - 20% x 5 x 3

*GHD complex 20 reps


*Day 60 of push up challenge
-60 push ups

[cdowgs]

AM

Press
3/3/3
40/50/60(failed)

Mecon
5 rounds for time of:
-10 dead lifts 100kg
-15 burpees
-10 pull ups
-10:08-

[cdowgs]

AM

2 Rounds for time of:
- 50 Swings @ 24/16Kg
- 40 Squats
- 30 Push Press @ 40/30Kg
-10:36-

PM

warm up
-30 wall balls 9kg, 12 foot target

THEN

strength
3x3 snatch dead lift
80/100/120kg

3x3 snatch push press
40/50/65kg

THEN

for time of:
-3 SDLHP 60kg
-5 Power Clean and Jerk 60kg
-7 OHS 60kg
Rope climb 1x accent
team of two (1 person goes at a time while the other rests)
Corey
Andy
-11 flat-

[cdowgs]

AM

For Time of:

150 Double Unders
50 Wall Ball @ 9/5Kg
- 10 Burpee's
50 OHS @ 40/30Kg
- 20 Pull Ups
50 DeadLifts @ 40/30Kg
- 30 Box Jumps
150 Double Unders
-24:17-


took me like 15 minutets to do the first
150 DU and I just got them down right before i had my last my last OPP,
back to squar 1 on the DU front yeah

[cdowgs]

CrossFit BodyM
Open Day
x2 WODs

[cdowgs]

7 rounds for time of:

-7 power snatches 40kg
-7 OHS 40kg
-7 snatch balances
-16:39-

[Rob]

Can't believe you trained today!!!!! Crazy!

Should catch up for a WOD. I think your paleo treat pulled me through. That is all I ate all day! I wasn't going to compete in the second WOD coz I was sick as from the the first one!