{"id":1236,"date":"2016-05-06T01:26:15","date_gmt":"2016-05-05T15:26:15","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1236"},"modified":"2016-05-05T16:37:24","modified_gmt":"2016-05-05T06:37:24","slug":"1236-2","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/1236-2\/","title":{"rendered":"Friday060516"},"content":{"rendered":"

\"games-logo-1170x822\"<\/p>\n

News:<\/strong>
\nThe Gym will be closed for the CrossFit Regionals next weekend. 14-15th May. Please come along to support our Coach Courtney Fitzharris rip shit up!!<\/p>\n

\n

Fitness, Performance, Ninja<\/strong>
\nToday we will be doing the CrossFit Regional Workouts Day 1. Please come along and have some fun. Make sure you scale the load where necessary.<\/p>\n

EVENT 1<\/strong>
\n10 squat snatches by 2:00
\n8 squat snatches by 4:00
\n6 squat snatches by 6:00
\n4 squat snatches by 8:00
\n2 squat snatches by 11:00
\nFitness:
\n65\/35 – 75\/45 – 85\/55 -95\/65 -115\/75#
\nPerformance Weights:
\n75\/45 – 95\/65 – 115\/75 -135\/95 -155\/105#
\nNinja Weights:
\n135\/95 – 155\/105 – 165\/115 -175\/125 -185\/135#
\nTime cap: 11 minutes<\/p>\n

EVENT 2<\/strong>
\nFitness:
\n10 rounds for time:
\n4 strict Pull Ups
\n7 strict handstand push-ups or L seated dumbbell press
\n12 kettlebell snatches
\n16\/12kg<\/p>\n

Performance:
\n10 rounds for time:
\n4 muscle-ups
\n7 strict handstand push-ups
\n12 kettlebell snatches
\n24\/16kg<\/p>\n

Ninja:
\n10 rounds for time:
\n4 strict muscle-ups
\n7 strict handstand push-ups
\n12 kettlebell snatches
\n32\/24kg
\nTime cap: 20 minutes<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

News: The Gym will be closed for the CrossFit Regionals next weekend. 14-15th May. Please come along to support our Coach Courtney Fitzharris rip shit up!! Fitness, Performance, Ninja Today we will be doing the CrossFit Regional Workouts Day 1. Please come along and have some fun. Make sure you scale the load where necessary. […]<\/p>\n","protected":false},"author":2,"featured_media":1238,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1236","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-and-news"],"yoast_head":"\nFriday060516 - 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\/1236-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday060516 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"News: The Gym will be closed for the CrossFit Regionals next weekend. 14-15th May. Please come along to support our Coach Courtney Fitzharris rip shit up!! Fitness, Performance, Ninja Today we will be doing the CrossFit Regional Workouts Day 1. Please come along and have some fun. Make sure you scale the load where necessary. 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