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

[adrian]

Press
5-5-5

45kg-45kg-45kg

Push Press
3-3-3-3

55kg-55kg-55kg-55kg

Behind the neck jerk - Snatch Grip
3-3-3

60kg-60kg-60kg

Behind the neck jerk - Clean Grip
3-3-3

60kg-65kg-60kg(F)

[adrian]

7 rounds for time:

10 Power Cleans 40kg
10 Box Jumps 3 tires
10 Kettlebell swings 24kg
200m run

19.42

[adrian]

Josh
In honour of SSG Joshua Hager, United States Army, who was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

40kg Overhead squat, 21 reps
42 Pull-ups
40kg Overhead squat, 15 reps
30 Pull-ups
40kg Overhead squat, 9 reps
18 Pull-ups

11.08

[Tom]

That looks like a pretty bloody quick time Adrian, getting better at pullups and OHS?

How's training been feeling in general? How're the glute / IT band issues?

[adrian]

Hey Tommy!

OHS seemed better, pullups are about the same - did the first round of 21OHS/42 Pullups in about 3mins - went downhill after that..

[adrian]

5 Rounds

130kg Dead lift, max reps.If you let go of the bar or pause to long at the bottom, the set is terminated.

Chest to bar Chin ups, max reps

Rest 2 min between rounds.

Total: DL 12 (two at 130kg then dropped back to 110kg) Pull ups: 28

May as well not have done it - write this wod off

followed by

3 rounds for time

25 squats
200m run

3.30

[adrian]

Squat
5-5-5-5-5

80kg

Deadlift
5-5-5-5-5

100kg

Done at about 90% intensity

[adrian]

Snatch grip Deadlift
10-5-5-3-2

60kg-80kg-80kg-90kg-100kg

Rest 8-10 min

1 x Max Rep Chest to bar Chin ups 1min, Rest 3 min, Push ups 2min , Rest 3 min, Air Squats 3min

17 pull ups
45 push ups
101 squats

[adrian]

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Total Reps: 118

[adrian]

3 rounds for time:

300m run
30 kettlebell swings (24kg)
30 push ups
30 sit ups
30 squats

21.28