{"id":1021,"date":"2016-03-14T01:56:30","date_gmt":"2016-03-13T14:56:30","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1021"},"modified":"2016-04-20T03:27:24","modified_gmt":"2016-04-19T17:27:24","slug":"monday-140316","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday-140316\/","title":{"rendered":"Monday 140316"},"content":{"rendered":"

\"_DSC7346_edited\"<\/p>\n

Fitness, Performance Skill and Strength<\/strong>
\nTake 10 minutes to practice Jerk Footwork and Jerk Technique Drills
\nFollowed immediately by\u2026
\nEvery two minutes, for 10 minutes
\n(5 sets):
\nJerk x 1 rep
\nBuild to today\u2019s heavy single.<\/span><\/p>\n

\n

Fitness, Performance Workout<\/strong>
\nThree sets for max reps of:
\n60 seconds of Push Press 155\/105#
\n60 seconds of Box Jumps 24\/20\u2033
\n60 seconds of Rest<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance Skill and Strength Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills Followed immediately by\u2026 Every two minutes, for 10 minutes (5 sets): Jerk x 1 rep Build to today\u2019s heavy single. Fitness, Performance Workout Three sets for max reps of: 60 seconds of Push Press 155\/105# 60 seconds of Box […]<\/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-1021","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nMonday 140316 - Nepean Crossfit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday-140316\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Monday 140316 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Performance Skill and Strength Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills Followed immediately by\u2026 Every two minutes, for 10 minutes (5 sets): Jerk x 1 rep Build to today\u2019s heavy single. Fitness, Performance Workout Three sets for max reps of: 60 seconds of Push Press 155\/105# 60 seconds of Box […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday-140316\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-03-13T14:56:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-19T17:27:24+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC7346_edited.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\",\"name\":\"Nepean CrossFit\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"sameAs\":[],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\",\"inLanguage\":\"en-AU\",\"url\":\"\",\"contentUrl\":\"\",\"caption\":\"Nepean CrossFit\"},\"image\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#website\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"name\":\"Nepean Crossfit\",\"description\":\"Fitness Penrith NSW\",\"publisher\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-AU\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday-140316\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC7346_edited.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC7346_edited.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday-140316\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday-140316\/\",\"name\":\"Monday 140316 - 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