{"id":1326,"date":"2016-05-30T01:29:43","date_gmt":"2016-05-29T15:29:43","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1326"},"modified":"2016-05-29T16:36:04","modified_gmt":"2016-05-29T06:36:04","slug":"monday300516","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday300516\/","title":{"rendered":"Monday300516"},"content":{"rendered":"

\"_DSC9861_edited\"<\/p>\n

Fitness, Strength<\/strong>
\nThree sets of:
\nSingle-Leg Deadlift x 6-8 reps each leg @ 3011
\nRest 30 seconds between legs, rest 60 seconds after
\nNose-to-Wall Handstand Hold x 45-60 seconds
\nRest 60 seconds
\nSupine Ring Row x 10-12 reps @ 2111
\n(get as horizontal as possible)
\nRest 60 seconds<\/span><\/p>\n

\n

Fitness, Workout<\/strong>
\nComplete as many rounds and reps as possible in 15 minutes of:
\nRun 200 Meters
\n10 Alternating Single-Arm DB Snatches
\n20 Jumping Lunges<\/p>\n

Performance Strength<\/strong>
\nEvery 90 seconds, for 15 minutes (10 sets):
\nSnatch x 1 rep @ 80-95%
\nBuild over the course of the 10 sets.<\/p>\n

Performance Workout<\/strong>
\nFive rounds for time of:
\n5 Power Snatches 115\/75#
\n10 Overhead Walking Lunges 115\/75#
\n30 Double-Unders<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Strength Three sets of: Single-Leg Deadlift x 6-8 reps each leg @ 3011 Rest 30 seconds between legs, rest 60 seconds after Nose-to-Wall Handstand Hold x 45-60 seconds Rest 60 seconds Supine Ring Row x 10-12 reps @ 2111 (get as horizontal as possible) Rest 60 seconds Fitness, Workout Complete as many rounds and […]<\/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-1326","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nMonday300516 - 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\/monday300516\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Monday300516 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Strength Three sets of: Single-Leg Deadlift x 6-8 reps each leg @ 3011 Rest 30 seconds between legs, rest 60 seconds after Nose-to-Wall Handstand Hold x 45-60 seconds Rest 60 seconds Supine Ring Row x 10-12 reps @ 2111 (get as horizontal as possible) Rest 60 seconds Fitness, Workout Complete as many rounds and […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday300516\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-05-29T15:29:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-05-29T06:36:04+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/05\/DSC9861_edited.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"801\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\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\/monday300516\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/05\/DSC9861_edited.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/05\/DSC9861_edited.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday300516\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday300516\/\",\"name\":\"Monday300516 - 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