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

[Dane]

7 RFT

3 Front Squat (Scaled to 75kg)
7 L Pullups

Time 10 Min 05 Seconds

Finisher

15-12-9
Wall Balls
Burpees

Time 3 Min 36 Seconds

[Dane]

01 JUN 10 0600

1-1-1-1-1-1-1 SPLIT JERK

60-70-75-85-90-95F-95

MAX 95 KG

Finisher

AMAP in 5 mins or until bar goes below shoulders (failed bar below shoulders)

Half weight lifted therefore 47.5kg

20 Reps

[Dane]

02 Jun 10

TABATA

Pullups into Pushups into Situps into Squats

366

[Dane]

03 Jun 10

1.6km run
3 min rest
1.2 km run
2 min rest
800m run
1 min rest
400m run

Time 18 Mins 36 Seconds (total time)

[Dane]

06 JUN 10

Run, with 20 squats and pushups with every song change. No idea of time or distance, just till I felt like it.

07 JUN 10

500m Row
150 DU
50 Burpees

Time 10 Min 24 Seconds RXed

[Dane]

08 JUN 10

'DT'

5RFT

12 DL
9 HPC
6 PJ

55kg

Time 10 Mins 06 Seconds

[Dane]

09 Jun 10

21-15-9

Push Press 50kg
KB Swings 24kg
Car Park Run to bottom of ramp then Broad Jumps up Ramp

Time 11 Mins 51 Seconds

[Dane]

10 Jun

Rest. Quite sore.

11 Jun - Base Gym

5 RTF
15 Back Squats 40kg
21 KB Swings 16kg

Time 13 Mins. Still quite fatigued.

[Dane]

15 Jun 10

'Mc Ghee'

AMAP in 30 mins -

5 DL scaled to 85 KG
13 PU
9 Box Jumps

19 Rounds

First time DL in 4 months at a heavier weight. Focussed on slow technique and straight back. Back feels good.

[Dane]

17 JUN 10

On minute every min for 10 mins,

2 L ups
4 Strict Pullups
6 Kipping Pullups

Then Tabata Wall Ball finisher

12 Mins, 76 Wallballs for finisher

This week has been very haphazard - work, personal and health have been major factors this week. Ill just keep slaving away and hopefuly get back onto he horse soon.