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

[Dan]

Sunday was spastic fran.
Squat snatch 42.5 and C2B
14:50

Had to think about each snatch.

Tonight @ ignite

usual warmup ~800m run
500m row
Tabata dish holds and 24kg kb swing

(full holds and 10 swings)

Then 3*5 backsquat and press
BS 80-85-85
P 40-45-50

Then

Wod
400m run
25T2B
50DU
100 20kg overhead lunge
50DU
25T2B
400m run

19:50
Did it on the treadmill which is a piece of shit machine but running outside in surry hills is a dangerous undertaking when your pushing it - dark and uneven terrain. Lost about 2 minutes on the treadmill i reckon.

Also nearly spewed, had some in my mouth, its important I share...

Im @ Norwest tomorrow night and looking forward to it.