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

[craigs82]

Warm up

*800m row increasing in intensity every 200m ie 200 @ 2:10/500, 200 @2:00/500, 200 @1:50/500, 200 @ 1:40/500
** 50 gymnastic movements of your choice
*** ROM

RAW conditioning

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

30.41

[craigs82]

Warm Up

*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 -120kg

5-10 minutes rest

Raw metcon

3 rounds for time of
9 Hang Power Clean 70/45
12 Box Jumps 24/20
15 KB Swings 32/24kg

6.20

[craigs82]

Starting my training log again since starting the SWAT course. Been a lazy shit and havent been recording any of my wod results the last two months. Here goes.


AMRAP 20 minutes

50kg push press 10 reps
10kb swings 24kg
10 box jumps medium

11 rounds 17 reps.

SHoulders will be sore tomorrow.

[craigs82]

10 minutes to reach 1rm


Squat clean - 100kg

Squat snatch - 70kg

50 pull ups (10kg vest) 4.03

[craigs82]

Body weight bench press 80kg
Pull ups

21 reps
15reps
9 reps

15.32

Tabata deep push ups with plates.