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

[Mattyb]

Four rounds for time of:
Row 500 meters
Rest 3 minutes between rounds

*add up your times for your efforts only!!!

matt 136.7....142.3.....147.5.....145.4 total 571.8s or 9.53mins

[Mattyb]

3 rounds for time

6 ring dips
12 squat snatchs
18 toes to bar

17.18

[Mattyb]

0800

WOD
Complete as many rounds in 12 minutes as you can of:
20/10kg Weighted pull-up, 3 reps
Sprint 50 meters (25m shuttle)
3 Ring handstand push-ups

Matt 8+3 pull ups 20kg all rx'd

1700

Max Snatch

4r @ 40kgs
4r @ 45
4r @ 50
3r @ 55
2r @ 60
1r @ 62.5
1r @ 65
1r @ 67.5
1r @ 70

[Mattyb]

Squat Cleans (hungover)

min 60kg max 75kg

previous max was 82,5kg

[Mattyb]

worked on my technique in the clean today

started with bar and gradually built it up by 10kg at a time

got to 75 and then increased by 2.5kg

maxed at 87.5kg.. pretty happy.. lost form as weight got bigger

5kg heavier than previous 1RM

[Mattyb]

5 rounds for time
3RM squats @ 90kg
20 ring dips

16.19

3 rounds for time
15, 60kg C&J
15 burpees

6.20

[Mattyb]

WOD

"Paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
85/50kg Overhead walk 10m

time 39.25

did shit, feeling lathargic, too much training, wokring out like a pussy, putting in no effort, stopping and drinking in between sets, just horrible crossfit mentality last week or so.

[Mattyb]

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 24/16kg
60 Sit-ups
70 Burpees

time 15.55

[Mattyb]

0800

front squat 3-3-3-3-3

3@80
3@82.5
3@85
3@87.5
1@90

1700

C&J

5@40
5@50
4@60
3@70
2@80
2@85
3f@87.5

High Pull

multiple @ 95kg

[Mattyb]

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 24/16
40 Pull-ups
30 Handstand push-ups

Post time to forum.

time 18.00