{"id":1254,"date":"2016-05-16T01:20:09","date_gmt":"2016-05-15T15:20:09","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1254"},"modified":"2016-05-15T19:23:06","modified_gmt":"2016-05-15T09:23:06","slug":"monday160516","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday160516\/","title":{"rendered":"Monday160516"},"content":{"rendered":"

\"nepean_crossfit_penrith_about_us\"<\/p>\n

Fitness Strength<\/strong>
\nThree rounds of:
\nBack Squat x 8-10 reps @ 3011
\n(same weight as you used on April 28, 2016)
\nRest 60 seconds
\nDumbbell Bench Press x 8-10 reps @ 2011
\nRest 60 seconds
\nV-Ups x 20 reps
\nRest 60 seconds<\/span><\/p>\n

\n

Fitness Workout<\/strong>
\nFour sets of 3-minute sprints of either:
\n5 Strict Pull-Ups
\n10 Push-Ups
\n15 Air Squats<\/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 @ 85%
\n*Set 4 \u2013 2 reps @ 90%
\n*Set 5 \u2013 1 rep @ 95%
\n*Set 6 \u2013 6 reps @ 80-85%
\nRest 2 minutes between sets.<\/p>\n

Performance Workout<\/strong>
\nFour sets of 3-minute sprints of either:
\n\u201cCindy\u201d
\n5 Pull-Ups
\n10 Push-Ups
\n15 Air Squats
\n\u2013 OR \u2013
\n\u201cMary\u201d
\n5 Handstand Push-Ups
\n10 Pistols (alternating legs)
\n15 Pull-Ups
\nPerform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness Strength Three rounds of: Back Squat x 8-10 reps @ 3011 (same weight as you used on April 28, 2016) Rest 60 seconds Dumbbell Bench Press x 8-10 reps @ 2011 Rest 60 seconds V-Ups x 20 reps Rest 60 seconds Fitness Workout Four sets of 3-minute sprints of either: 5 Strict Pull-Ups 10 […]<\/p>\n","protected":false},"author":2,"featured_media":914,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1254","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-and-news"],"yoast_head":"\nMonday160516 - 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\/monday160516\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Monday160516 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness Strength Three rounds of: Back Squat x 8-10 reps @ 3011 (same weight as you used on April 28, 2016) Rest 60 seconds Dumbbell Bench Press x 8-10 reps @ 2011 Rest 60 seconds V-Ups x 20 reps Rest 60 seconds Fitness Workout Four sets of 3-minute sprints of either: 5 Strict Pull-Ups 10 […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday160516\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-05-15T15:20:09+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-05-15T09:23:06+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2015\/10\/nepean_crossfit_penrith_about_us.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2696\" \/>\n\t<meta property=\"og:image:height\" content=\"810\" \/>\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\/monday160516\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2015\/10\/nepean_crossfit_penrith_about_us.jpg\",\"contentUrl\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2015\/10\/nepean_crossfit_penrith_about_us.jpg\",\"width\":2696,\"height\":810},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday160516\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday160516\/\",\"name\":\"Monday160516 - 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