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

[adrian]

Five rounds for max reps of:
3/4's body weight push press (50kg - scaled to 45kg)
Pull-ups

Rd 1: 10/20
Rd 2: 10/16
Rd 3: 4/11
Rd 4: 5/13
Rd 5: 5/11

Total: 34/71

[adrian]

Five rounds for time of:
40kg Thrusters, 21 reps (scaled to 35kg)
21 Double-unders

18.17

[adrian]

Cindy

5 pull ups
10 push ups
15 squats

AMRAP in 20mins

18rds + 5 Pull Ups + 6 Push ups

PR by 4 rds

[adrian]

Squat

1-1-1-1-1-1-1

80kg-90kg-100kg(f)-100kg(f)-90kg-95kg(f)-100kg(f)

Just wasn't happening tonight. Very disappointing...

[adrian]

Complete as many rounds as possible in 20 minutes of:

60kg hang power cleans 15 reps (scaled to 50kg)
12 Ring dips
21 Sit-ups

4 rounds + 6 HPC

[adrian]

For time:

Walking lunge 35m.
21 Pull-ups (rope)
21 Knee to elbows (bar)
200m run
Walking lunge 35m.
18 Pull-ups (rope)
18 Knee to elbows (bar)
200m run
Walking lunge 35m.
15 Pull-ups (rope)
15 Knee to elbows (bar)
200m run
Walking lunge 35m.
12 Pull-ups (rope)
12 Knee to elbows (bar)
200m run
Walking lunge 35m.
9 Pull-ups (rope)
9 Knee to elbows (bar)
200m run
Walking Lunge 35m.
6 Pull-ups (rope)
6 Knee to elbows (bar)
200m run

28.18

[adrian]

NASTY GIRLS

3 rounds for time of:
7 Muscle-ups (got 4 full MU in rd 1, 1 full MU in rd 2, rest were jumping muscle ups)
50 Squats
60kg Hang power cleans, 10 reps (scaled to 50kg)

12.42

[adrian]

5K Run

23m11

If only I'd done double knots before I'd started and didn't get stuck crossing the road - could have been under 23... ah well PR by 1m22

Finished with about 5 muscle ups and 3 x3 L-ups

[adrian]

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

18.15

[adrian]

Hang power Snatch

1-1-1-1-1-1-1

Did a couple on 40kg then failed heaps on 45kg, went back to 40kg then up to 42.5kg and then failed again on 45kg a number of times. Kez gave me some good tips and got me over the line on a 45kg. Thanks mate!

Finished by Skinning the Cat about 5 times.