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

[adrian]

Hang Power Clean Max Effort

10, 7, 5, 3, 2, 1, 1, 1: 180sec rest between

20kg, 40kg, 60kg, 65kg, 70kg, 72.5kg, 75kg (f)

Rest 10 min

5 Rounds:

5 Split Power Cleans @ 65kgs (scaled from 85kg) + 10 Box Jumps (2 big tyres)

8.46

[adrian]

For Time:

15, 12, 10, 8:
OHS @ 70% 1RM (did 40kg - my 1RM is probably only 50kg max)
C2B Pull Ups (struggle getting chest to touch bar, but I think I got the height)

13.44

PM Endurance

5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.

Approx. 3.8km covered (give or take a hundred metres)

[adrian]

Jump Rope Barefoot 10 min, mixing in variables of DU's, Cross Overs, single foot, running.

3 x 1min efforts 1:1:1 hollow rock with broom stick, supermans, prone holds

[adrian]

Squats

10-10-8

70kg-70kg-75kg

20min Time Trial:
Cover as much Distance as Possible

Approx. 4.1kms

Only had 4hrs sleep last night and my calves have been quite tight from the extra running this week and the skipping yesterday. The level of intensity needed on the run just wasn't there - form felt ok, ITB felt fine, calves got really tight and left shin felt 'splinty' but cleared up around the 18min mark. Went on to complete the 5km circuit in 23.44 which is way off. Ran for the first time in a POSE type of shoe.

[adrian]

Deadlift
10-8-5-3-3-3

50kg-60kg-100kg-120kg-130kg-135kg(fail - poor form)

Squats
10-10-10-5

50kg-60kg-70kg-80kg

[adrian]

Snatch
5-5-3-3-2-1-1-1

20kg-30kg-40kg-45kg(f on 3rd)-45kg-50kg(PR)-55kg(f)

Alternate Tabata Pull up and Push up

Pull up 8 (lowest reps) Push up 9 (lowest reps)

Endurance Time Trial

6min; 3min rest; 4min on; 2min rest; 2min on; 1min rest; 1min on; 30sec rest; 30sec on; 15sec rest; 15sec on

Approx. 3km covered

[adrian]

Jackie

1000m row
50 20kg thrusters
30 pullups

7.53

This is one tough workout.

[adrian]

Chelsea
each min on the minute for 30min

5 pull ups
10 push ups
15 squats

24 rounds completed

So, so much harder than anticipated.

[adrian]

Split Clean
5-5-5-3-3-3

50kg-60kg-65kg-70kg(f on 1)-70kg(f on 2)-70kg(f on 1) (then 3@60kg)

Very disappointing

Rest 5 min

Tabata (20:10) alternating between squats and sit ups for a TOTAL of 8 rounds. You will end up doing 4 sets of each.

Squats: 19-20-19-19
Sit ups: 14-14-14-14

[Tom]

Why were you disappointed with the cleans mate? Aren't they near BW...?