{"id":1201,"date":"2016-04-23T01:36:20","date_gmt":"2016-04-22T15:36:20","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1201"},"modified":"2016-04-22T10:37:19","modified_gmt":"2016-04-22T00:37:19","slug":"saturday230416","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday230416\/","title":{"rendered":"Saturday230416"},"content":{"rendered":"

News:
\nOn Anzac Day, this coming Monday, 25th April There will be an event going on at Nepean CrossFit call Barbells for Boobs. It will start at 8am sharp. The cost for entry is $25 which will go towards the Barbells for Boobs charity. It will be payable on the day.
\nThis will be the only class for the day.
\nFitness, Performance, Ninja Workout<\/strong>
\n1.<\/strong>
\nComplete as many rounds and reps as possible in 6 minutes of:
\n10 Pull-Ups
\n15 Push Press 115\/75#
\n20 Kettlebell Swings(24\/16 kg
\nRest 4 minutes, a\"BarLogoR\"nd when the clock reaches 10:00 complete the following\u2026
\n2.<\/strong>
\nComplete as many reps as possible in 6 minutes of:
\nRow 1000 Meters
\nMax Reps of Burpees Over the Erg
\nRest 4 minutes, and when the clock reaches 20:00 complete the following\u2026
\n3.<\/strong>
\nComplete as many reps as possible in 6 minutes of:
\nRun 800 Meters
\n20 Toes to Bar
\nMax Reps of Push-Ups
\nOLY
\n1.
\nFive sets of:
\nHalting Snatch Deadlift + Hang Snatch + Snatch
\nRest as needed
\n2.
\nTen sets of:
\nBack Squat
\n1. x 5 reps @ 60% of 1-RM
\n2. x 3 reps @ 75%
\n3. x 1 rep @ 85%
\n4. x 3 reps @ 80%
\n5. x 3 reps @ 85%
\n6. x 2 reps @ 90%
\n7. x 7 reps @ 75%
\n8. x 7 reps @ 75%
\n9. x 7 reps @ 75%
\n10 x 7 reps @ 75%
\nRest exactly 2 minutes between sets.
\n(Use the SAME WEIGHTS as you used last week \u2013 goal should be to hit all reps on all rounds.)<\/p>\n","protected":false},"excerpt":{"rendered":"

News: On Anzac Day, this coming Monday, 25th April There will be an event going on at Nepean CrossFit call Barbells for Boobs. It will start at 8am sharp. The cost for entry is $25 which will go towards the Barbells for Boobs charity. It will be payable on the day. This will be the […]<\/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-1201","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nSaturday230416 - 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\/saturday230416\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saturday230416 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"News: On Anzac Day, this coming Monday, 25th April There will be an event going on at Nepean CrossFit call Barbells for Boobs. It will start at 8am sharp. The cost for entry is $25 which will go towards the Barbells for Boobs charity. It will be payable on the day. 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