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

[Mattyb]

0600

Clean & Jerk 70kg 2r x 2s, 65kg 2r x 3s
Snatch from Knee 40kg 3r, 45kg 3r x 3s
Snatch Pull 60kg 3r, 62.5kg 2r, 65kg 2r, 62.5kg 2r

1700

Back Squat 85kg 3r, 87.5kg 2r, 90kg 2r, 90kg 1r, 87.5kg 2r, 85kg 3r x 3s, 85kg 2r
Over head squat 40kg 3r, 45kg 3r

"Karen"

150 wall balls

time - 8.55

[Mattyb]

"Eva"

Five rounds for time of:
Run 800 meters
32kg Kettlebell swing, 30 reps
30 Pull-ups

time 38.09

[Mattyb]

C&J 1-1-1-1-1-1-1

90kg

[Mattyb]

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

time 8.19

[Mattyb]

100 push ups

3.07

[Mattyb]

For Time:
85kg/55kg, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

started at 85kg, got 5 reps out then was dead so dropped to 70kg.

pressed from behind head, wasnt very efficient but wanted to try it, realised after 10reps front press was better. dropped weight on neck now really sore

time 10.26

[Mattyb]

Four rounds for time with 10kg vest and gas mask of:
Run 400 meters
50 Squats

time 13.18

[Mattyb]

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

time 14.26

just under 3 min quicker than my first time, which i did in my second week of crossfit.
wanted to get under 10 mins.. was on pace after first round but wow HSPU were redic hard after first round.
weakness's are definatly my ring dips and push ups after wards which i will work on..

finisher L sit.. did like 14s all up in 3 sets im not good at them and get quad cramps easily when i do em.

[Mattyb]

back squat 5-5-5-5-5

90
92.5
95
97.5
100

Finisher
max reps in 2 mins half of max weight

50kg - 42 reps

[Mattyb]

FRAN - 3.59