{"id":1128,"date":"2016-04-19T01:09:17","date_gmt":"2016-04-18T15:09:17","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1128"},"modified":"2016-04-19T07:07:20","modified_gmt":"2016-04-18T21:07:20","slug":"tuesday190416","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday190416\/","title":{"rendered":"Tuesday190416"},"content":{"rendered":"

\"_DSC9243_edited\"<\/p>\n

Skill<\/strong>
\nSkin the cat<\/p>\n

\n

Fitness Strength<\/strong>
\nThree rounds of:
\nBack Squat x 10 reps @ 3011
\nRest 60 seconds
\nDumbbell Bench Press x 10 reps @ 2011
\nRest 60 seconds
\nV-Ups x 20 reps
\nRest 60 seconds<\/p>\n

Fitness Workout<\/strong>
\nEvery minute, on the minute, for 6 minutes:
\n6 Thrusters
\n6 Burpees Over the Barbell
\nIf you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.<\/p>\n

Performance Strength<\/strong>
\nBack Squat
\n*Set 1 \u2013 5 reps @ 65%
\n*Set 2 \u2013 4 reps @ 75%
\n*Set 3 \u2013 3 reps @ 80%
\n*Set 4 \u2013 2 reps @ 85%
\n*Set 5 \u2013 1 rep @ 90%
\n*Set 6 \u2013 10 reps @ 70-80%
\nRest 2 minutes between sets.<\/p>\n

Performance Workout<\/strong>
\nEvery minute, on the minute, for 6 minutes:
\n6 Thrusters 115\/75#
\n6 Burpees Over the Barbell
\nIf you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Skill Skin the cat Fitness Strength Three rounds of: Back Squat x 10 reps @ 3011 Rest 60 seconds Dumbbell Bench Press x 10 reps @ 2011 Rest 60 seconds V-Ups x 20 reps Rest 60 seconds Fitness Workout Every minute, on the minute, for 6 minutes: 6 Thrusters 6 Burpees Over the Barbell If […]<\/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-1128","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nTuesday190416 - 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\/tuesday190416\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tuesday190416 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Skill Skin the cat Fitness Strength Three rounds of: Back Squat x 10 reps @ 3011 Rest 60 seconds Dumbbell Bench Press x 10 reps @ 2011 Rest 60 seconds V-Ups x 20 reps Rest 60 seconds Fitness Workout Every minute, on the minute, for 6 minutes: 6 Thrusters 6 Burpees Over the Barbell If […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday190416\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-04-18T15:09:17+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-18T21:07:20+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC9243_edited.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\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\/tuesday190416\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC9243_edited.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC9243_edited.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday190416\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday190416\/\",\"name\":\"Tuesday190416 - 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