News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.
Fitness, Performance Strength
In teams of two, take 10 minutes to establish a 3RM Deadlift.
Fitness Workout #1
For time:
40 Stationary Dips while partner holds 185/115#
60 Wall balls while partner holds chin over the bar
50m Buddy and 20/15kg dumbbell carry
40 Box jumps, alternating on 20″ box
50m Buddy and 20/15kg dumbbell carry
4 Stationary Dips
Performance Workout #1
For time:
20 Muscle-ups while partner holds 225/135#
60 Wall balls while partner holds chin over the bar
50m Buddy and 40/30kg dumbbell carry
40 Box jumps, alternating on 24″ box
50m Buddy and 40/30kg dumbbell carry
2 Muscle-ups
Fitness Workout #2
In teams of two, complete the following for time:
50 Dumbbell Snatch 20/15kg
800m Run (4 X 200m)
50 Hang Power Clean 115/75#
Performance Workout #2
In teams of two, complete the following for time:
50 Dumbbell Snatch 40/30kg
800m Run (4 X 200m)
50 Hang Power Clean 155/115#
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