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

[Kristy]

Saturday 23rd July

"Angie and a bit"
For time:
100 Pull-ups
10 wall climbs
1km run
100 Push-ups
8 wall climbs
800m run
100 Sit-ups
6 wall climbs
600m run (400m +200m)
100 Squats
4 wall climbs
400m run

50.11
But pull ups with a green band and push ups on my knees 

[Kristy]

30th July after a week skiing

Warm up

*3 mins double under practice
**ROM
200m run, 10 push ups, 10 squats
*** sort out pairs

RAW pairs

In Pairs for time

Perform 10 total rounds going 1 for 1 of:

400m run
30 Burpees

36.42 - 6 rounds each!! 

[Kristy]

Monday 1st august


*Tabata row (start of VERY conservative and increase m's each interval)
**ROM
*** Burgener warm up for clean

RAW strength

Max Effort
 
Back Squat
 
Build to a tough set of 2 and find 2RM across 5 work sets
 
60kg set
Max 1rep - 70kg. 

5-10 minutes rest

Raw metcon

3 rounds for time of
9 Hang Power Clean 45 - I did 40. 
12 Box Jumps 20
15 KB Swings 24kg - I did 16kg

8.05 mins
 
Started this rx ed but changed after the first round as I was ruined. But very proud of my 70kg 1rep squat - pr