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

[cdowgs]

For time of:
Row 1Km
- 30 DB Push Press @ 20/10Kg
- 30 Swing @ 24/16Kg
- 30 Burpee's
-8:36-

[cdowgs]

AM @CFX

Three rounds for time:
10 Thrusters 60kg
20 Double unders
10 Burpee
-08:14-

*4 x 15seconds L-sits

*Day 76 of push up challenge
-76 push ups-

PM
Catalyst
Muscle snatch - max for day
Power snatch - 75% x 3 x 2
Jerk - max for day; 80% of that x 2 x 2

[cdowgs]

the following for total reps on a continuously Running 10min clock
- 4min Max Rep Clean @ 60kg
- 3min Max Rep Ring Dip
- 2min Max Calorie Row
- 1min Max Rep Push Press @ 60kg
117 reps

*Mid line
30 over head sit ups 10kg
100 Twists 10kg

*Day 78 of push up challenge
-78 push ups-

PM
* 3 x 3 jerks
80kg
3/3/1/1 snatch balance
50/60/70/70

Metcon
3 rounds for time of
-15 OHS 40kg
-15 push ups through dumb bells
-3mins flat-

[cdowgs]

AM

Clean n jerk 75% 3 x 1
Clean pull 100% 3 x 3
Clean Dead lift 81% 3 x 5

AMRAP in 10min
- 3 Ground to OverHead 70Kg
- 6 Ring Dip
- 9 Wall Ball
-6 rounds +2-

*day 78 of push up challenge
-78 push ups-

PM

@ CFN

A)
6 rounds, max reps;
Shoulder Press
Floor press
Wallballs@10kg
* same bar for both presses.
* rest as needed between rounds
* record load and reps per round (same load each round)
B)
Max in 5mins;
Double unders
-100
C)
Max distance in 2mins;
Row
-591-

[cdowgs]

AM

CF Main Site WOD
5 rounds for time of:
-21 OHS
-21 burpees
-10:08-

done at the beach took me like 10 minutes to shake the cold off.....ha

Day 79 of push up challenge
-79 push ups-

[cdowgs]

*Clean deadlifts
3x3

*Snatch balance
2x3

5 Rounds for time of
- 10 Burpee's
- 20 Dumbell Push Ups
- 30 Barbell Front Squats
-13:05-

*Day 79 of push up challenge
-79 push ups-

[cdowgs]

Skill
OHS
5 - 5 - 5
Strength
Behind the neck Press
2 - 2 - 2
Power
Snatch jerk
2-2-2

Rest

Conditioning

For Time of:
21 - 15 - 9
- Hang Power Clean @ 50/30Kg
- Box Jump
-5:55-

*Day 80 of push up challenge
-80 push ups-

[cdowgs]

Jackie

For time of:
1000 metre row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
-7:33-

*30 OH sit ups 10kg
*100 twists 10kg

*Day 81 of push up challenge
-81 push ups-

[cdowgs]

AM

PC
max for day

BS
5-5-5

Grace-modified
DB Squat clean n jerk
-3:28-

Midline
-30 T2B-

*Day 82 of push up challenge
-82 push ups-

PM

Snatch
max for day

FS
5-5-5

WOD
Grace
-3:26-
Rx'd

Midline
1 minute
-Hollow Rock-

[cdowgs]

AM
For time of:
Run 5KM
-23:18-

PM

snatch grip dead lifts
5x3

OHS
5-3-2-1

AMRAP 8 minutes
-2 muscle ups
-4 dead lift 140kg
-8 KB Swing 32kg
-4 rounds-

with not a second to spear