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

[Rob]

28 Jan 2010

amrap 15min with single arm 32kg kettlebell

7 burpees
5 power cleans
3 front squat
1 push jerk

9 rounds + 1 power clean

[Rob]

28 Jan 2010

pm session
c2 row 3 min efforts one arm 1 and 3min recoveries

801,816,791,804,805,831

total 4856

[Rob]

29 jan 2010

single arm muscle snatch 1rm 50kg

amrap 10min

3 ring rows
7 single arm plyo push up
10 broad jumps

10 rounds+2 push ups

[Rob]

30 Jan 2010

goodmornings
5-60
5-70
3-90
3-100

single arm strict press
5-30
3-35
3-37.5
3-40
3-42.5 pr baby

single arm back squat
3-120
3-130
2-145
1-160
1-170
1-80 pr baby

metcon ramp broad jumps
2.56 killer

[Rob]

31 Jan 2010

WOD 1.

5 rounds for time

7 body weight back squat
14 travelling overhead lunge 24/16 kb- single arm held for set
21 push ups

rob 9.56(single arm everythng)

WOD 2

1.6km run
20burpees
1.6km run

rob 12.10

[Rob]

01 feb 2010

12min max distance run

2700m

[Rob]

02 Feb 2010

10min replica skipping
90:90 by 3 no rest isometric hollow rock/superman

amrap 15mins
4 back squat 100kg
3 split snatch 40kg
2 front squat 40kg
1 split jerk 40kg

all one arm

10 rounds + 4 back squat

[Rob]

02 feb 2010

pm session

5 by 800m efforts 90sec recovery not slowing by more than 5sec

1.54 missed a lap

2.30

2.31

2.31

2.35 and then did extra lap for missed round!

[Rob]

03 Feb 2010

back squat
7-130
5-160
5-165 F

single a split snatch
5-40
5-45
3-50
3-52.5F

single a strict press
3-30
3-35
1-40
1-42.5
1-45

tabata row
108
107
104
102
101
100
100
103

total 825m one arm

[Rob]

04 Feb 2010

amrap 20mins power Cindy proper
arm out of sling but easy scale

5 ring rows strict
10 full push ups
15 jump squats

10 rounds flat