Saturday230416

News:
On Anzac Day, this coming Monday, 25th April There will be an event going on at Nepean CrossFit call Barbells for Boobs. It will start at 8am sharp. The cost for entry is $25 which will go towards the Barbells for Boobs charity. It will be payable on the day.
This will be the only class for the day.
Fitness, Performance, Ninja Workout
1.
Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press 115/75#
20 Kettlebell Swings(24/16 kg
Rest 4 minutes, and when the clock reaches 10:00 complete the following…
2.
Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg
Rest 4 minutes, and when the clock reaches 20:00 complete the following…
3.
Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups
OLY
1.
Five sets of:
Halting Snatch Deadlift + Hang Snatch + Snatch
Rest as needed
2.
Ten sets of:
Back Squat
1. x 5 reps @ 60% of 1-RM
2. x 3 reps @ 75%
3. x 1 rep @ 85%
4. x 3 reps @ 80%
5. x 3 reps @ 85%
6. x 2 reps @ 90%
7. x 7 reps @ 75%
8. x 7 reps @ 75%
9. x 7 reps @ 75%
10 x 7 reps @ 75%
Rest exactly 2 minutes between sets.
(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)