{"id":1026,"date":"2016-03-15T01:18:00","date_gmt":"2016-03-14T14:18:00","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1026"},"modified":"2016-04-20T03:26:39","modified_gmt":"2016-04-19T17:26:39","slug":"tuesday150316","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday150316\/","title":{"rendered":"Tuesday150316"},"content":{"rendered":"

\"_DSC7534_01_edited\"<\/p>\n

Fitness, Strength<\/strong>
\nEvery 2 minutes, for 10 minutes (5 sets):
\nBack Squat x 8 reps
\n(try to perform with the same load or greater than was used last week)<\/span><\/p>\n

\n

Performance Strength<\/strong>
\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 @ 85%
\n*Set 4 \u2013 2 reps @ 90%
\n*Set 5 \u2013 1 rep @ 95%<\/p>\n

followed by\u2026<\/p>\n

One set of:
\nBack Squat x Max Unbroken Reps @ 87%
\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

Fitness, Performance Workout<\/strong>
\nFor time:
\n40 Wall Balls
\n400 Meter Run
\n40 Burpees
\n400 Meter Run
\n40 Wall Balls<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Strength Every 2 minutes, for 10 minutes (5 sets): Back Squat x 8 reps (try to perform with the same load or greater than was used last week) Performance Strength Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 \u2013 6 reps @ 65% *Set 2 \u2013 4 reps @ 75% […]<\/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-1026","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nTuesday150316 - 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\/tuesday150316\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tuesday150316 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Strength Every 2 minutes, for 10 minutes (5 sets): Back Squat x 8 reps (try to perform with the same load or greater than was used last week) Performance Strength Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 \u2013 6 reps @ 65% *Set 2 \u2013 4 reps @ 75% […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday150316\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-03-14T14:18:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-19T17:26:39+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC7534_01_edited.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\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\/tuesday150316\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC7534_01_edited.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC7534_01_edited.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday150316\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday150316\/\",\"name\":\"Tuesday150316 - 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