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

[Mattyb]

Snatched 75kg as well tonight

[Mattyb]

"Elizabeth"

21-15-9 reps of:
Clean 60kg (squat cleans)
Ring dips

time 11.46

[Mattyb]

Clean & Jerk 75kg x 3r, 80kg x 2r, 85 x 1r x 1r
Snatch From Knee 50kg x 3r, 55kg x 2r, 60 x 1r

For time:
Row 500 meters
Body weight Bench press 70kg, 30 reps
Row 1000 meters
Body weight Bench press 70kg, 20 reps
Row 2000 meters
Body weight Bench press 70kg, 10 reps

time 33.52

[Mattyb]

As Many Rounds as possible in 20min of
30 Reps Box Jump
20 Reps Push Press 50kg/35kg
10 Reps Burpee Pull ups

score 4+34

[Mattyb]

Three rounds for time of:
10 Muscle-ups (turn outs)
10 forward rolls
20 One legged squats, alternating (10 each leg)
10 Handstand push ups

time 19.25

[B]Tabata row

838m

[Mattyb]

Snatch 50kg 3r, 55kg 2r, 60kg 3r, 50kg 2r
Power Clean 65kg 3r, 75kg 2r, 60kg x 2s
Jerk from Rack 70kg 3r, 75kg 2r, 80kg 1r x 2s
Clean Pull 80kg 3r, 85kg 3r, 90kg 1r 2s

Overhead Squat 1-1-1-1-1-1-1 reps

40,50,60,65f,65,70,75f,75,80f

100 reps for time @ 30% 1 RM

time 4.46

interesting to see my HR for this WOD.. when my HR recovery got under 90b/m i didnt fail a rep however both times i failed my HR was over 90b/m before i attempted the load. in regard to this data i will next to do a retest to see if this is valid conclusion to my recovery between attempts.

also very cool to see my HR was over 160b/m the whole 4+ mins of the metcon at the end, even when i rested from squatting my recovery was not quick enough to drop my HR.

Pics available on my FB page

[Mattyb]

[B]

In teams of 2 in relay fashion perform 1 round

20 pull ups

10 tyre flips with jump through

200m run

10 tyre flips with jump through

20 pull ups

time 8.52

[Mattyb]

[A]
Five rounds for time of:
40 Double-unders
30 Box jumps,
20 Kettlebell swings, 24/16

time 19.04

[Mattyb]

10 rounds for time

3 weighted pulls ups 20/10kg

5 strict pull ups

7 kipping pull ups

aim to complete the session as fast as possible and in as least

sets as possible. Every time yyou let go of the bar a

set terminates.

34 sets.. 27.00 mins

[Mattyb]

Max squat clean 3-3-3-3-3-3-3

80kg

80kg sled pull 40m in 53s