{"id":1378,"date":"2016-06-17T01:43:16","date_gmt":"2016-06-16T15:43:16","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1378"},"modified":"2016-06-16T09:44:45","modified_gmt":"2016-06-15T23:44:45","slug":"friday170616","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday170616\/","title":{"rendered":"Friday170616"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1358\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/IMG_8507.jpg\" alt=\"IMG_8507\" width=\"638\" height=\"334\" \/><\/p>\n<p><em>*For all first time Nepean CrossFitters<\/em><\/p>\n<p><strong>Fitness, Strength<\/strong><br \/>\nThree rounds of:<br \/>\nBack Squat x 8 reps @ 3011<br \/>\nRest 60 seconds<br \/>\nDumbbell Bench Press x 8 reps @ 2011<br \/>\nRest 60 seconds<br \/>\nV-Ups x 20 reps<br \/>\nRest 60 seconds<br \/>\n<strong>Fitness Workout<\/strong><br \/>\nComplete as many rounds and reps as possible in 15 minutes of:<br \/>\n20 Russian Kettlebell Swings (heavy)<br \/>\n15 Wall Ball Shots<br \/>\nRun 200 Meters<br \/>\n<strong>Performance Strength<\/strong><br \/>\nBack Squat<br \/>\n*Set 1 \u2013 5 reps @ 65%<br \/>\n*Set 2 \u2013 4 reps @ 75%<br \/>\n*Set 3 \u2013 3 reps @ 85%<br \/>\n*Set 4 \u2013 2 reps @ 90%<br \/>\n*Set 5 \u2013 1 rep @ 95%<br \/>\n*Set 6 \u2013 2 reps @ 95%<br \/>\nRest 2 minutes between sets<br \/>\n<strong>Performance Workout<\/strong><br \/>\nComplete as many rounds and reps as possible in 15 minutes of:<br \/>\nRun 200 Meters with Medicine Ball<br \/>\n15 Wall Ball Shots 20\/14#<br \/>\n15 Kettlebell Swings 32\/24 kg<\/p>\n","protected":false},"excerpt":{"rendered":"<p>*For all first time Nepean CrossFitters Fitness, Strength Three rounds of: Back Squat x 8 reps @ 3011 Rest 60 seconds Dumbbell Bench Press x 8 reps @ 2011 Rest 60 seconds V-Ups x 20 reps Rest 60 seconds Fitness Workout Complete as many rounds and reps as possible in 15 minutes of: 20 Russian [&hellip;]<\/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-1378","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.5 - 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