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

[cdowgs]

POWER
Hang power cleans
3-3-3

STRENGTH
3x5
L-pull ups

For Time of:
- 50 Swings @ 24/16Kg
then 3 rounds
10 Push Jerk @ 60/40Kg
20 Burpee
then Row 500m
-12:50-
As Rx'd

think i have lost my MOJO

Day 84 of push up challenge
-84 push ups-

[cdowgs]

snatch
4x5
55kg

Front squat
4x5
90kg

WOD
fantastic four
-4 muscle ups
-4 squat cleans 80kg
-HSPU
-4 pistol squats (each leg) left let was to med ball
-11:01-

*day 85 of push up challenge
-85 push ups-

[cdowgs]

Skill -
Jerk (Behind the neck)
4x3
75kg

Strength-
DeadLift
4x5
110kg
Rest

AMRAP 10min of
- 20 Squat
- 10 DeadLift @ 80/60Kg
-14 + 4-

Midline
-30 T2B

Day 86 of push up challenge
-86 push ups-

[cdowgs]

CF LB

Strength
Back squat
5-5-5
-130kg-

Metcon
3 rounds for time of:
-10 burpee box jumps 85cm
Rope climb 5 accents
-10:12-

Midline
5 minutes
Max free standing Hand Stand holds

CF NYC

Skill Work
Ring handstand push-ups
-fucking hard-

WOD
Seven rounds for time of:
-3 Clean 80kg
-4 HSPU
-11:03-

SanFran CF

Strength
Max of the day
-sumo dead lift
-175kg-

WOD
AMRAP 15 minuets of:
-2 rounds of cindy
-3 dead lifts 80-90% of 1rm
-9 rounds + 2 rounds cindy, 2 dead lift-

CF Ethos

Team of 2
8 rounds for time of:
-20 tyre
-4 accents, rope climb
-22:00-

Men teams will use large tire. Female teams will use medium tire. Each team is responsible for completing 20 tire flips and 4 rope climbs per round. (Each team member is NOT required to complete 20 tire flips AND 4 rope climbs individually to complete the round.)

CF ParkLife

for time of:
-50 walking lunges HOH
-50 Burpees
-40 walking lunges HOH
-40 Burpees
-30 walking lunges HOH
-30 Burpees
-20 walking lunges HOH
-20 Burpees
-10 walking lunges HOH
-10 Burpees
-19:30-

CF Ethos

As many reps possible in 5 minutes of each movement:

1) 5min. Double Unders (sub tuck jumps)
2) 5min. Ring Dips
3) 5min. Pistol Squats (sub air squats)
4) 5min. Handstand Push-ups (sub regular push ups)
DU: 256
Ring Dips: 79
Pistols: 44
HSPU: 12
total -391-

double unders are going well,
wish i could say the same for the HSPUS only got 12 out in 5 minutes
first 8 in like 30 seconds it then took me like 4 half to do another 4

[cdowgs]

Snatch
Max of day
-60kg-

Power Clean n Jerk
5/3/1
-60/70/80kg-

WOD
for time of
30 back squat 60kg
3x 20meter farmers carry shuttle 2x24kg
with 30 KB Swings 24kg at the turn around point of shuttle
20 back squats 60kg
2x 20meter farmers carry shuttle 2x24kg
with 20 KB Swings 24kg at the turn around point of shuttle
10 back squats 60kg
1x 20meter farmers carry shuttle 2x24kg
with 10 KB Swings 24kg at the turn around point of shuttle
-17:40-

[cdowgs]

Row 1k
-30 burpees
Row 750
-30 wall ball shoots
Row 500
-30 push ups
Row 250
-30 pull ups
-1748-

[cdowgs]

"General Strength"
Front Squat - 10 x 3 @ 75%
60kg
Press Progression x 3 @ 60/65/70%. Rest 2min between sets.
30/40/45kg

Rest

For time:
4 Rounds
- Run 400m
- 40 Squat
- 30 Push Ups
-14:06-

[cdowgs]

Thruster
5-3-1
60/70/80kg

WOD
50 walking lunges 20kg OH
-7 squat cleans
-14 burpees
30 double unders
-10 box jumps
30 double unders
-14 burpees
-7 squat cleans
50 walking lunges 20kg OH
-10:25-

Pauly 8:52
Jaime 10:05

[cdowgs]

"General Strength"
- Back Squat 5 x 3 @ 75%
80kg
- Bent Over Rows 10 x 3
60kg
- Box Jumps 3 x sets of Max Reps in 1min. 1:2 work: rest ratio.
30/28/30

Rest

For Time:
- Row 1000m
Run 1200m
- Row 500m
Run 800m
- Row 250m
Run 400m
-17 flat-

[cdowgs]

Skill - Snatch 2 x 3 @ 75%
45kg
- 2-Position Power Clean 3 x 3 @ 75%
60kg

Strength - Jerk (Split) 3 x 3
70kg for first set then dropped back to 40kg to get my feet splitting more

Rest

Fran
21-15-9 reps, for time:
Thruster 40/30Kg
Pull-ups

Didn't do it for time just work on full range, tech, and work on hip mobility