Friday170616

*For all first time Nepean CrossFitters

Fitness, Strength
Three rounds of:
Back Squat x 8 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds
Fitness Workout
Complete as many rounds and reps as possible in 15 minutes of:
20 Russian Kettlebell Swings (heavy)
15 Wall Ball Shots
Run 200 Meters
Performance Strength
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 95%
Rest 2 minutes between sets
Performance Workout
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters with Medicine Ball
15 Wall Ball Shots 20/14#
15 Kettlebell Swings 32/24 kg