{"id":1106,"date":"2016-04-11T01:52:07","date_gmt":"2016-04-10T15:52:07","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1106"},"modified":"2016-04-20T03:01:57","modified_gmt":"2016-04-19T17:01:57","slug":"monday110416","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday110416\/","title":{"rendered":"Monday110416"},"content":{"rendered":"

\"_DSC3577_01\"<\/p>\n

Fitness Strength<\/strong>
\nThree sets of:
\nDeadlift x 6-8 reps @ 2111
\nRest 45 seconds
\nDumbbell Bench Press x 10-12 reps @ 20X1
\nRest 45 seconds
\nAlternating Reverse Lunges with DBs x 20 steps
\nRest 45 seconds
\nBottom\u2019s Up Kettlebell Carry x 25 yards each arm
\nRest 45 seconds<\/span><\/p>\n

\n

Fitness Workout<\/strong>
\nFor time:
\nRow 1000 Meters
\n60 Kettlebell Swings
\n30 Goblet Squats
\nRun 400 Meters<\/p>\n

Performance Strength<\/strong>
\nEvery two minutes, for 20 Minutes (10 sets):
\nHigh Hang Clean + Hang Clean
\nBuild in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.<\/p>\n

Performance Workout<\/strong>
\nFor time:
\nRow 1000 Meters
\n20 Hang Power Cleans 185\/125#
\n100 Double-Unders<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness Strength Three sets of: Deadlift x 6-8 reps @ 2111 Rest 45 seconds Dumbbell Bench Press x 10-12 reps @ 20X1 Rest 45 seconds Alternating Reverse Lunges with DBs x 20 steps Rest 45 seconds Bottom\u2019s Up Kettlebell Carry x 25 yards each arm Rest 45 seconds Fitness Workout For time: Row 1000 Meters […]<\/p>\n","protected":false},"author":2,"featured_media":1107,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1106","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-and-news"],"yoast_head":"\nMonday110416 - 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\/monday110416\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Monday110416 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness Strength Three sets of: Deadlift x 6-8 reps @ 2111 Rest 45 seconds Dumbbell Bench Press x 10-12 reps @ 20X1 Rest 45 seconds Alternating Reverse Lunges with DBs x 20 steps Rest 45 seconds Bottom\u2019s Up Kettlebell Carry x 25 yards each arm Rest 45 seconds Fitness Workout For time: Row 1000 Meters […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday110416\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-04-10T15:52:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-19T17:01:57+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC3577_01.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"801\" \/>\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\/monday110416\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/04\/DSC3577_01.jpg\",\"contentUrl\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/04\/DSC3577_01.jpg\",\"width\":1200,\"height\":801},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday110416\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday110416\/\",\"name\":\"Monday110416 - 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