*Free for all first time Nepean CrossFitters
News:
This week, on Friday, we will be conducting a few tests for this seasons:
“Friday Night Lights-Team Edition”
After initial testing, Captains and teams will be appointed and the new season will commence. More info will follow shortly.
Fitness, Strength
Every minute, on the minute, for 21 minutes:
Minute 1 – Dumbbell Push Press x 6 reps
Minute 2 – Renegade Rows x 6 reps
(Push-Up, Row Left, Push-Up, Row Right)
Minute 3 – Supine Chinese Plank Hold x 30-40 seconds
Fitness, Workout
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Push-Ups
12 V-Ups
Performance Strength
Every 2 minutes, for 20 minutes:
(10 sets:)
Split Jerk x 1 rep
Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
Goal is to establish perfect footwork and mechanics.
Performance Workout
Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead 135/95#
9 Strict Handstand Push-Ups
12 Ring Dips
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