![\"_DSC3260_01_edited\"](\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC3260_01_edited.jpg\")
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Fitness Strength<\/strong> Fitness Workout<\/strong> Performance Strength<\/strong> Performance Workout<\/strong> Fitness Strength Every minute, on the minute, for 15 minutes: Minute 1 \u2013 Front Squat or Goblet Squat x 8 reps Minute 2 \u2013 Box Jumps x 10-12 reps Minute 3 \u2013 Tempo Push-Ups x 10-12 reps @ 1111 Fitness Workout Three rounds for time of: Run 400 Meters 30 Kettlebell Swings 20 Goblet Squats […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-999","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\n
\nEvery minute, on the minute, for 15 minutes:
\nMinute 1 \u2013 Front Squat or Goblet Squat x 8 reps
\nMinute 2 \u2013 Box Jumps x 10-12 reps
\nMinute 3 \u2013 Tempo Push-Ups x 10-12 reps @ 1111<\/p>\n
\nThree rounds for time of:
\nRun 400 Meters
\n30 Kettlebell Swings
\n20 Goblet Squats<\/p>\n
\nEvery 2 minutes, for 10 minutes (5 sets):
\nBack Squat
\n*Set 1 \u2013 6 reps @ 65%
\n*Set 2 \u2013 4 reps @ 75%
\n*Set 3 \u2013 2 reps @ 80%
\n*Set 4 \u2013 2 reps @ 85%
\n*Set 5 \u2013 1 rep @ 90%
\nfollowed by\u2026
\nOne set of:
\nBack Squat x Max Unbroken Reps @ 85%
\n(athletes are allowed only on full breathing cycle at the top of the lift \u2013 exhale, inhale, brace and descend \u2013 once more rest is taken at the top, the set is over)<\/p>\n
\nEvery 4 minutes, for 20 minutes (5 sets) for times:
\nRow 300\/250 Meters
\n20 Walking Lunges with 32\/24 kg KB Farmer\u2019s Carry<\/p>\n","protected":false},"excerpt":{"rendered":"