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

[adrian]

Muscle Snatch work to 1 rep Max.

47kg

Rest 10 min

10 min AMRAP

3 C2B pull ups, 7 clapping push ups, 10 broad jumps

7 rds - I dont know why I seemed to suck so much at this, definitely felt very hard.

[adrian]

Good Mornings
5-5-3-3

20kg - 30kg - 40kg - 50kg

Press
5-5-3-3

40kg - 44.6kg - 50kg - 52.5kg (f on 2) (PR for 1 rep max though)

Deadlift
5-2-1-1

100kg - 140kg - 150kg - 152.5kg (f)

Rest 10 min

Broad jumps up the ramp (2 foot take off,2 foot landing.) Run down ramp and repeat broad jumps up ramp for time

2.44 So much lactic acid build up I couldn't stand at the end...

[Tom]

Good work on the Press PR mate, how did you find the Good Mornings?

[adrian]

Press
5-5-5-3

45kg - 47.5kg - 47.5kg - 50kg


TT 12min

2.6km (approx) covered

[adrian]

3 x 90 sec of alternating Hollow Rocks with broom stick, and Super Man's- no rest 1:1 - Actually lots of rest - painful!

AMRAP in 15 min:

4 Deadlift
3 Hang Power Clean
2 Front Squat
1 Push Press (scaled to push jerk)

70kg (scaled to 60kg)

11rds + 4 deadlifts and 2 hang power cleans

[adrian]

Back Squat
7-5-5

70kg - 100kg (f on 2) - 100kg (f on 3) - 90kg

Power Clean
5-5-3-3

60kg - 65kg - 70kg (f on 3) - 70kg

Strict Press
3-3-1

40kg - 40kg - 55kg(PR)

Rest 5-10 min.

Tabata Row for metres

8 x 20:10 Row (4 mins total)

836m covered

5 min rest, then..

50 burpees with nothing in the tank

3.25

big session

[Dan]

Nice rowing. jerk.

[adrian]

Power Cindy

AMRAP in 20 min:
5 clap pull-ups
10 plyo push ups
15 jump squats

7rds + 5 clapping pull ups and 9 plyo push ups

rest then

10 x 100m sprints 90 Sec recovery between.

[adrian]

The "Bear"

5 Rounds, 7 sets of the following sequence: 3 reps of each exercise with out putting down the bar each set

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.

max load achieved

Rd 1: 20kg
Rd 2: 24.6kg
Rd 3: 29kg
Rd 4: 34kg(F on set 4) DNF
Rd 5: Didn't start

[adrian]

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 9kg ball, 10 ft target (Reps)
Sumo deadlift high-pull, 30kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 30kg (Reps)
Row (Calories)

289

(last time was 274)