{"id":1264,"date":"2016-05-20T01:12:14","date_gmt":"2016-05-19T15:12:14","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1264"},"modified":"2016-05-19T14:13:22","modified_gmt":"2016-05-19T04:13:22","slug":"friday200516","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday200516\/","title":{"rendered":"Friday200516"},"content":{"rendered":"

\"_DSC8471_edited\"<\/p>\n

Fitness, Performance, Ninja Strength<\/strong>
\nStrict Overhead Press
\n* Set 1 \u2013 5 reps @ 80-85% of 1-RM
\n* Set 2 \u2013 4 reps @ 85-90%
\n* Set 3 \u2013 3 reps @ 90-95%
\n* Set 4 \u2013 2 reps @ 95-98%
\nRest 2 minutes between sets.<\/span><\/p>\n

\n

Fitness, Performance, Ninja Workout<\/strong>
\nThree sets for times of:
\n800m Run
\n10 Thrusters 175\/115#
\n30 Burpees
\nRest 3 minutes<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance, Ninja Strength Strict Overhead Press * Set 1 \u2013 5 reps @ 80-85% of 1-RM * Set 2 \u2013 4 reps @ 85-90% * Set 3 \u2013 3 reps @ 90-95% * Set 4 \u2013 2 reps @ 95-98% Rest 2 minutes between sets. Fitness, Performance, Ninja Workout Three sets for times of: […]<\/p>\n","protected":false},"author":2,"featured_media":1123,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1264","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-and-news"],"yoast_head":"\nFriday200516 - 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\/friday200516\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday200516 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Performance, Ninja Strength Strict Overhead Press * Set 1 \u2013 5 reps @ 80-85% of 1-RM * Set 2 \u2013 4 reps @ 85-90% * Set 3 \u2013 3 reps @ 90-95% * Set 4 \u2013 2 reps @ 95-98% Rest 2 minutes between sets. 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