{"id":1251,"date":"2016-05-13T01:05:45","date_gmt":"2016-05-12T15:05:45","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1251"},"modified":"2016-05-12T11:06:57","modified_gmt":"2016-05-12T01:06:57","slug":"friday130516","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday130516\/","title":{"rendered":"Friday130516"},"content":{"rendered":"

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

News:<\/strong>
\nThe Gym will be closed for the
\nCrossFit Regionals this weekend.
\n14-15th May. The 12.30pm class
\nis also cancelled for today only.
\nPlease come along to support
\nour Coach Courtney Fitzharris rip
\nshit up!!<\/span><\/p>\n

\n

Fitness Strength<\/strong>
\nFour sets of:
\nFront Squat x 6 reps @ 2111
\nRest 30 seconds
\nGoblet or Double Goblet Walking
\nLunges x 16 reps
\nRest 30 seconds
\nPush-Ups x 20 reps @ 1011
\nRest 30 seconds
\nNose-to-Wall Handstand Hold x 45-
\n60 seconds
\nRest 60-90 seconds<\/p>\n

Performance Strength<\/strong>
\nFront Squat
\n*Set 1 \u2013 3 reps @ 65%
\n*Set 2 \u2013 2 reps @ 75%
\n*Set 3 \u2013 1 reps @ 80%
\n*Set 4 \u2013 3 reps @ 85%
\n*Set 5 \u2013 2 rep @ 90%
\n*Set 6 \u2013 1 rep @ 95%
\n*Set 7 \u2013 3 reps @ as heavy as
\npossible
\nRest 2 minutes between sets.<\/p>\n

Fitness, Performance Workout<\/strong>
\nFive sets for max reps of:
\n30 seconds of Ring Dips
\nRest 30 seconds
\n30 seconds of Box Jumps (24\u2033\/20\u2033)
\nRest 30 seconds
\n30 seconds of Russian Kettlebell
\nSwings or Alternating Dumbbell
\nSnatch
\nRest 90 seconds<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

News: The Gym will be closed for the CrossFit Regionals this weekend. 14-15th May. The 12.30pm class is also cancelled for today only. Please come along to support our Coach Courtney Fitzharris rip shit up!! Fitness Strength Four sets of: Front Squat x 6 reps @ 2111 Rest 30 seconds Goblet or Double Goblet Walking […]<\/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-1251","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-and-news"],"yoast_head":"\nFriday130516 - 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\/friday130516\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday130516 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"News: The Gym will be closed for the CrossFit Regionals this weekend. 14-15th May. The 12.30pm class is also cancelled for today only. Please come along to support our Coach Courtney Fitzharris rip shit up!! 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