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

[adrian]

Deadlift
5-5-3-1-1

60kg-90kg-120kg-150kg-154.6kg(PR)

Split Jerk
3-3-1-1-1-1

60kg-60kg-65kg-67.5kg-70kg-75kg(f)

rest 10 min

5 rounds

hold breath for 30sec-1min (subtract this total time from workout time)

15 pull ups, 15 push ups, 15 sit ups, 15 squats

12.26

[adrian]

5 rounds for time:

Farmer Walk down ramp/up ramp 24kg in each hand
Body weight back squat (75kg) x 7
Chest to Bar Chin ups x 10
Box Jumps x 13

30.29

[adrian]

Betty

5 Rounds for time

12 Push Press @ 50kg (scaled to 45kg)
20 Box Jumps @ 2 tires
400m run

19.04

Just feeling hammered throughout the day, coming off the back of being sick too.

[adrian]

Murph

1.6km run
100 pull ups
200 push ups
300 squats
1.6km

51.56

Absolutely disappointed with this time. Fuckin' glute/lower back issue after squats.

[Dan]

My lower back started hurting during the later squats, its all shit man.

[Joel]

And to think I was interstate on work today...what a shame.

[Dan]

Can be organised on your return

[adrian]

Overhead Squat
5-3-3-1

30kg-40kg-50kg-60kg(PR)

then

Snatch: 6 x 2 on the min (use 80% of 1 RM)

Started at 50kg dropped to 40kg after 2nd round.. Failed one round.

Rest 5 min then

5 x 30:30 (30sec on, 30 sec off) AMRAP 24kg Kettlebell Swings

15-15-15-15-15

then cos I failed on snatches

15 wall ball burpees with 11kg ball

then cos I am a loser

20 burpees

Good times

[adrian]

As many thrusters in a minute each minute for 10mins.
At the start of each minute perform 5 burpees (from minute 1)

67 thrusters

then rest 10min and

As many thrusters in a minute each minute for 5mins.
At the start of each minute perform 5 burpees (from minute 1)

30 thrusters

Big thanks to John F. for pushing me through the pain!

[adrian]

Eva

5 rounds for time

Run 800 meters
32kg KB swing, 30 reps
30 pullups

49.03


Last time 43.20 with 20kg kettlebell