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

[cdowgs]

For time of:

-200 Truster 32.5kg
-14:24-

General Strength
3x 10 floor press
70kg

[cdowgs]

A] For time of:
-100 Double Unders
3 minutes flat (working on the goat)

B] "Sorta Like Nancy"??
5 Rounds for time of:
400 Meter Run
-15 Snatch Balance 40kg
-16:08-

C] Hollows
-3x 30 second holds
-1x max hold

[cdowgs]

A] Max distance in 10mins of:
Run
6x200m repeats

B]Max in 3mins of:
-Push Jerks 60/40kg

C] Max in 2mins of:
-Pull-ups

D] Max in 1 min of:
-Box jumps 62/52cm

B,C,D combined into one, with a continuos running clock moving from one exercise to the other
B-35
C-30 butterfly
D-20 Rx'd
total reps
-85-

D] Midline
3x 5 Signal arm dead lift moderate to heavy weight
(each arm)

[cdowgs]

A] Max in 3mins of:
-BW Back squats
-55reps-

B] 60-40-20 reps for time of:
-Double unders*
-KBS 24kg
-Lunge 20kg
*Double unders, reps as posted
and halve the reps for the KBS and Lunges eg: 30-20-10.
-12:40 tha goat-


C] Midline
-20 skin the cat
-grip blow out so bad-

[cdowgs]

A] Front squat
5-5-5-5-5
75/80/90/100/105kg pr

B] Jerks
3-3-3
60/70/80kg

C] For time of:
-7 band sprints
(10m Shuttle)
72 seconds

[cdowgs]

A] 3 rounds of:
-1 power Snatch + 3 Overhead Squat
*Increase weight each round.
do not decrees the weight

B] 15-10-05 reps for time of:
-Overhead Squat 60/40kg
-Power Snatch 60/40kg

C] Max in 3mins of:
-10m Band sprint


D] 2 rounds of:
-10 Floor wipers 20/8kg
-10 Leg raises
-10 Hollow rocks

a]40/50/60kg
b] 7:55 55kg
c]complet
d]complet

PM

For time of:
*25 minute cut off
Farmers walk 24kg
wearing 5kg body armour
-10 strict pull ups
1.6k farmers walk
-10 strict pulls
*penalty every time the KB
touches the ground
-5 KBS
-18:13 10KBS-