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

[cdowgs]

AM
For Time of:
- 30 Barbell Thrusters
- 20 Swings 24kg
-10:35-

*Day 60 of push up challenge
-60 push ups-

PM

*Catalyst

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

[cdowgs]

AM
1rm clean
85kg
ok i guess considering my leg is still on the mend

For Time of:
30 - 20 - 10
- SDLHP 40kg
- Push Press 40kg

Then

10 - 20 - 30
- Swing 24kg
- Air Squat
-10:25-

PM

*Cathletics
Clean & jerk - 75% x 4 x 1
Clean pull - 95% x 3 x 3
Clean deadlift - 103% x 3 x 3
Back squat - 78% x 5 x 3;
followed each set immediately with 3 box jumps

[cdowgs]

AM
Team of 3
-Pitts
-Mitch
-Andrew
AMRAP 10 minutes of:
run 200
-5 thrusters 40kg
-10 GHDS
-6 or 7 rounds.
some thing like that any any ways.

[cdowgs]

3x3 deadlifts
150kg
3x3 power clean
75kg

then

12-9-6 reps for time of:
-thruster 60kg
band sprints
-chest to bar pull ups
-5:49-

Finisher:
-100 10kg plate twists
-30 10kg OH sit up

[cdowgs]

Agility drills

[cdowgs]

For Time of:

- 30 Thrusters 65kg
-6:57-

Rest

Then Midline
3 x 15 Rep GHD Sit Up
3 x 15 Rep Hip Back Extension

[cdowgs]

*2009 games Chipper
37:50
wasn't doing it for time
just took it easy

*Day 70 of push up challenge
-70 push ups-

[cdowgs]

AM

Dead lift:
3/3/3/3/1

for time of:
1-2-3-4.........9-10
-ring dips
with one rounds of
-bear complex 60kg
in between each set of ring dips
-9:04-

*skill work
-explosive power through the hips

*OHS
-30 20kg

*Day 71 of push up challenge
-71 push ups-

PM
CATALYST
Snatch - 75% x 3 x 1
Snatch pull - 97% x 3 x 3
Snatch deadlift - 105% x 3 x 3
Front squat - 81% x 5 x 3; follow each set immediately with 3 box jumps

[cdowgs]

AM

3x20 butterfly pull ups

3x3 snatches

WOD
3 Rounds for time of:
- Row 500m
- 10 Clean + Jerk 60kg


0HS
-50 OHS 20kg-

Toes to bar
-30 T2B-

[cdowgs]

Sunday fun day CFG

10-10-30 reps for time of:
-front squats 40kg
-push press 40kg
-push ups
Run 400
-11:31- pauly
-11:41- pitts CF+

Finisher
GHD Comples
20reps

*Day 74 of push up challenge
-74 push ups-