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

[Mattyb]

WOD

AMRepsAP 5min Overhead squat 40kg

50 reps

Rest 5min

For Time:

100 burpees

75 squats

50 push ups

25 pullups

time 11.58

[Mattyb]

For time:
Run 1.6km
Dumbell snatch, 50 reps
Run 800m
Dumbbell snatch, 35 reps
Run 400m
Dumbbell snatch, 20 reps

used 10kg

These are one-arm squat snatches, alternating arms.

Time 21.18

[Mattyb]

Squat Clean and Jerk

2r @ 50
3r @ 70
1r @ 72.5
1r @ 75
1r @ 77.5
1r @ 80
1r @ 82.5
3fr @ 85

[Mattyb]

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump
GHD sit-up

7.57

21,15,9 KB swings 24kg
200m run

6.36

[Mattyb]

Max Snatch 62.5kg

1 ground to overhead first min
2 ground to overhead second min
etc etc till max out

6 rounds + 5 reps

[Mattyb]

30 muscle ups

time 7.58

[Mattyb]

dead Lift

3r @ 120
3r @ 130
1r @ 135
1r @ 137.5
1r @ 140
1r @ 142.5
1r @ 145
2fr @ 147.5

[Mattyb]

AMRAP 10mins

5 DL @ 120
5 p/ups
5 box jumps with 10kg weight each hand

result: 7 rounds + 2

400m
100 KB snatchs 24kg

time 9.01

[Mattyb]

Max split Jerk

2r @ 50
2r @ 55
1r @ 60
1r @ 65
2r @ 70
1r @ 75
1r @ 80
1r @ 85
1fr @ 90
1r @ 90

Max 90kg

Finisher 15,12,9 - wall balls and burpees

time - 3.03

[Mattyb]

Max Bench Press

97.5kg

Max Squat

100kg