{"id":1074,"date":"2016-04-02T01:36:24","date_gmt":"2016-04-01T14:36:24","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1074"},"modified":"2016-04-20T03:14:24","modified_gmt":"2016-04-19T17:14:24","slug":"saturday020416","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday020416\/","title":{"rendered":"Saturday020416"},"content":{"rendered":"

\"_DSC8118_edited\"<\/p>\n

Fitness, Performance, Ninja<\/strong>
\nStrength<\/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%
\nfollowed by\u2026
\nEvery 3 minutes, for 6 minutes (2 sets):
\nBack Squat x 1 rep @ 101+%<\/span><\/p>\n

\n

Fitness Performance, Ninja Workout #1<\/strong>
\n800m Run for time
\n*To be completed with a weight vest 10\/6kg<\/p>\n

Workout #2<\/strong>
\nEvery minute on the minute for as long as possible, adding a rep to each exercise every minute
\n1 Pull Up
\n1 Burpee
\n1 Air Squat
\n*To be completed with a weight vest 10\/6kg
\nFitness: Jumping Pull Ups & no weight vest<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance, Ninja Strength Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 \u2013 6 reps @ 65% *Set 2 \u2013 4 reps @ 75% *Set 3 \u2013 2 reps @ 85% *Set 4 \u2013 2 reps @ 90% *Set 5 \u2013 1 rep @ 95% followed by\u2026 Every 3 minutes, for […]<\/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-1074","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nSaturday020416 - 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\/saturday020416\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saturday020416 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Performance, Ninja Strength Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 \u2013 6 reps @ 65% *Set 2 \u2013 4 reps @ 75% *Set 3 \u2013 2 reps @ 85% *Set 4 \u2013 2 reps @ 90% *Set 5 \u2013 1 rep @ 95% followed by\u2026 Every 3 minutes, for […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday020416\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-04-01T14:36:24+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-19T17:14:24+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC8118_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\/saturday020416\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC8118_edited.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC8118_edited.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday020416\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday020416\/\",\"name\":\"Saturday020416 - 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