{"id":1071,"date":"2016-04-01T01:43:21","date_gmt":"2016-03-31T14:43:21","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1071"},"modified":"2016-04-20T03:15:01","modified_gmt":"2016-04-19T17:15:01","slug":"friday010416","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday010416\/","title":{"rendered":"Friday010416"},"content":{"rendered":"

\"_DSC7864_edited\"<\/p>\n

Fitness, Performance, Ninja Skill<\/strong>
\nMuscle Ups
\nSnatch<\/p>\n

\n

Fitness, Performance, Ninja<\/strong>
\nStrength
\nSpend 15 minutes working up to a heavy single Snatch
\n*If you have two misses at the same weight, your time is up.<\/p>\n

Fitness Workout<\/strong>
\n\u201cAmanda\u201d
\n9-7-5
\nJumping Low Ring Muscle Up Transitions
\nSquat Snatch 95\/65#
\n*Set the rings up so that you have to jump into it the low rings, then dip out of it. If you are unable to perform a ring dip, then perform a low ring transition with your feet on the ground and then perform a jumping ring dip with a slow eccentric lower down.<\/p>\n

Performance, Ninja Workout<\/strong>
\n\u201cAmanda\u201d
\n9-7-5
\nMuscle Ups
\nSquat Snatch 135\/95#<\/p>\n

25 minute Cap<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance, Ninja Skill Muscle Ups Snatch Fitness, Performance, Ninja Strength Spend 15 minutes working up to a heavy single Snatch *If you have two misses at the same weight, your time is up. Fitness Workout \u201cAmanda\u201d 9-7-5 Jumping Low Ring Muscle Up Transitions Squat Snatch 95\/65# *Set the rings up so that you have […]<\/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-1071","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nFriday010416 - 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\/friday010416\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday010416 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Performance, Ninja Skill Muscle Ups Snatch Fitness, Performance, Ninja Strength Spend 15 minutes working up to a heavy single Snatch *If you have two misses at the same weight, your time is up. Fitness Workout \u201cAmanda\u201d 9-7-5 Jumping Low Ring Muscle Up Transitions Squat Snatch 95\/65# *Set the rings up so that you have […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday010416\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-03-31T14:43:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-19T17:15:01+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC7864_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\/friday010416\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC7864_edited.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC7864_edited.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday010416\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday010416\/\",\"name\":\"Friday010416 - 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