{"id":1260,"date":"2016-05-18T01:17:09","date_gmt":"2016-05-17T15:17:09","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1260"},"modified":"2016-05-17T16:18:57","modified_gmt":"2016-05-17T06:18:57","slug":"wednesday180516","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday180516\/","title":{"rendered":"Wednesday180516"},"content":{"rendered":"

\"_DSC7416_01_edited\"<\/p>\n

Fitness, Performance, Ninja Skill<\/strong>
\nHandstands<\/p>\n

\n

Fitness, Performance, Ninja Gymnastics<\/strong>
\n10-12 Freestanding Kick-Ups to Handstand with Max Hold
\n(hold for as long as possible without walking \u2013 if your hands move, terminate that set)
\nfollowed by\u2026
\nFor perfect positioning:
\n10 Wall Walk + Handstand Walk<\/p>\n

Fitness, Strength<\/strong>
\nThree sets of:
\nDeadlift x 6-8 reps
\nRest 60 seconds
\nBottom\u2019s Up Kettlebell Walk x 25 yards each arm
\nRest 60 seconds
\nDouble-Unders x 60 seconds
\nRest 60 seconds<\/p>\n

Fitness, Workout<\/strong>
\nIn teams of two, alternate sets to complete four each of:
\n10 Calorie Row
\n20 Barbell or Dumbbell Thrusters
\n30 Kettlebell Swings<\/p>\n

Performance Strength<\/strong>
\nEvery 90 seconds, for 12 minutes (8 sets):
\n4-Stop Halting Clean Deadlift + Hang Clean
\n(Pause for two seconds at each of the following positions \u2013 2\u2033 off the floor, mid-patella, mid-thigh, \u201cpockets\u201d \u2013 then stand fully, descend to mid-thigh and perform 1 hang clean)
\nBuild over the course of the eight sets.<\/p>\n

Performance, Ninja Workout<\/strong>
\nComplete as many rounds and reps as possible in 10 minutes of:
\n1 Power Clean 205\/135#
\n1 Front Squat 205\/135#
\n1 Shoulder to Overhead 205\/135#
\n2 Power Cleans
\n2 Front Squats
\n2 Shoulder to Overhead
\n3 Power Cleans
\n3 Front Squats
\n3 Shoulder to Overhead
\n\u2026and so on.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance, Ninja Skill Handstands Fitness, Performance, Ninja Gymnastics 10-12 Freestanding Kick-Ups to Handstand with Max Hold (hold for as long as possible without walking \u2013 if your hands move, terminate that set) followed by\u2026 For perfect positioning: 10 Wall Walk + Handstand Walk Fitness, Strength Three sets of: Deadlift x 6-8 reps Rest 60 […]<\/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-1260","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nWednesday180516 - 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\/wednesday180516\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday180516 - 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