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

[Dan]

Back Squat: 7, 5, 5
Power Clean: 5, 5, 3, 3
Strict Press: 3, 3, 1, 1, 1
180 sec. recoveries
Rest 5-10 min.
Tabata Row for metres
8 x 20:10 Row
100/75/60-836

5 reps at 100kg is a PR. Leaned out and am getting stronger it seems.

Then 50 burpees which I subbed due to leg pain, thanks to John F for that!!!

[Dan]

AMRAP in 20 min:
5 clap pull-ups
10 plying push up
15 jump squats
9rnds 12 squats.
really crap like all robs AMRAPS

[Dan]

Wod 1

50 power clean burpees 40
dan t 5.44

Wod2
5km ROW
100 burpees
100 squats
800m ROW

dan t 43.12

wod 3

5 rounds

10 deadlift 120
10 wall ball

dan 16.58

Last one was a long day at the office, a real heavy weight for me for those reps, and tried to maintain form throughout.

[Dane]

Nice work in that last workout, that was a real heavy weight for you

[Dan]

still hurt after sunday, fight gone bad today
297
2 less than my last time.

[Dan]

This one was a bit better, 312.
Serves myself right for doing a shit effort on the first one.

[adrian]

Mate, I am super, super impressed. Respect.

And thanks for calling me a pussy today too.

[Dan]

Mate, I am super, super impressed. Respect.

And thanks for calling me a pussy today too.

You should have seen what I did to Dan Z afterwards. He has never worked out so hard. You got me being nice! I nearly lost my voice.

[Dan]

AMRAP in 15 mins
HSPU
Got 69, my fav number.

Beaten by one by Daz dammit.

Then
80kg split cleans 5 reps
10 box jumps big tyre.

5 RFT

13:31. HEAVY for me.

Might have burst a shit load of little blood vessels around my eyes tonight. Weird.

[Dan]

3*3 rope climbs, chest above tape
6 clapping pushups
9 squat jumps
100m row
3rft
6:38