{"id":1044,"date":"2016-03-22T01:46:11","date_gmt":"2016-03-21T14:46:11","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1044"},"modified":"2016-04-20T03:22:56","modified_gmt":"2016-04-19T17:22:56","slug":"1044-2","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/1044-2\/","title":{"rendered":"Tuesday220316"},"content":{"rendered":"

\"_DSC3539\"<\/p>\n

News: Easter Timetable<\/strong>
\nFriday: There will be the teens and kids classes still on at 4.15pm & 5.30pm. The only CrossFit Class that will be on will be at 5.30-7.30pm. This will be the Open workout 16.5 and the last one for the season. All are welcome. We are also having a photographer come down to take some happy snaps.
\nWe will be open for normal trading on Saturday then closed Sunday and Monday. Normal Trading from Tuesday.<\/p>\n

\n

Fitness Strength<\/strong>
\nEvery 2 minutes, for 12 minutes (6 sets):
\nBack Squat
\n*Set 1 \u2013 6 reps
\n*Set 2 \u2013 4 reps
\n*Set 3 \u2013 2 reps
\n*Set 4 \u2013 6 reps
\n*Set 5 \u2013 4 reps
\n*Set 6 \u2013 2 reps<\/p>\n

Performance Strength<\/strong>
\nEvery 2 minutes, for 10 minutes
\n(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%
\nfollowed by\u2026
\nOne set of:
\nBack Squat x Max Unbroken Reps @ 90%
\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 Workout<\/strong>
\nComplete as many rounds and reps as possible in 15 minutes of:
\n20 Lateral Box Step-Overs
\n20 Push Press
\n40 Mountain Climbers<\/p>\n

Performance Workout<\/strong>
\nComplete as many rounds and reps as possible in 15 minutes of:
\n20 Dumbbell Box Step-Overs
\n16\/20\u2033 box – 25\/15kg DB\u2019s
\n20 Push Press 95\/65#
\n40 Double-Unders<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

News: Easter Timetable Friday: There will be the teens and kids classes still on at 4.15pm & 5.30pm. The only CrossFit Class that will be on will be at 5.30-7.30pm. This will be the Open workout 16.5 and the last one for the season. All are welcome. We are also having a photographer come down […]<\/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-1044","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nTuesday220316 - 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\/1044-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tuesday220316 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"News: Easter Timetable Friday: There will be the teens and kids classes still on at 4.15pm & 5.30pm. The only CrossFit Class that will be on will be at 5.30-7.30pm. This will be the Open workout 16.5 and the last one for the season. All are welcome. 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