{"id":1398,"date":"2016-06-23T01:49:14","date_gmt":"2016-06-22T15:49:14","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1398"},"modified":"2016-06-22T07:50:49","modified_gmt":"2016-06-21T21:50:49","slug":"thursday230616","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday230616\/","title":{"rendered":"Thursday230616"},"content":{"rendered":"

\"IMG_8507\"<\/p>\n

*Free for all first time Nepean CrossFitters<\/em><\/p>\n

News:<\/strong>
\nThis week, on Friday, we will be conducting a few tests for this seasons:
\n\u201cFriday Night Lights-Team Edition\u201d
\nAfter initial testing, Captains and teams will be appointed and the new season will commence. More info will follow shortly.<\/span><\/p>\n

\n

Fitness, Strength<\/strong>
\nEvery minute, on the minute, for 21 minutes:
\nMinute 1 \u2013 Dumbbell Push Press x 6 reps
\nMinute 2 \u2013 Renegade Rows x 6 reps
\n(Push-Up, Row Left, Push-Up, Row Right)
\nMinute 3 \u2013 Supine Chinese Plank Hold x 30-40 seconds<\/p>\n

Fitness, Workout<\/strong>
\nComplete as many rounds and reps as possible in 12 minutes of:
\n12 Alternating Single-Arm Dumbbell Snatches
\n12 Push-Ups
\n12 V-Ups<\/p>\n

Performance Strength<\/strong>
\nEvery 2 minutes, for 20 minutes:
\n(10 sets:)
\nSplit Jerk x 1 rep
\nSuggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
\nGoal is to establish perfect footwork and mechanics.<\/p>\n

Performance Workout<\/strong>
\nComplete as many rounds and reps as possible in 12 minutes of:
\n6 Ground to Overhead 135\/95#
\n9 Strict Handstand Push-Ups
\n12 Ring Dips<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

*Free for all first time Nepean CrossFitters News: This week, on Friday, we will be conducting a few tests for this seasons: \u201cFriday Night Lights-Team Edition\u201d After initial testing, Captains and teams will be appointed and the new season will commence. More info will follow shortly. Fitness, Strength Every minute, on the minute, for 21 […]<\/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-1398","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nThursday230616 - 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\/thursday230616\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday230616 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"*Free for all first time Nepean CrossFitters News: This week, on Friday, we will be conducting a few tests for this seasons: \u201cFriday Night Lights-Team Edition\u201d After initial testing, Captains and teams will be appointed and the new season will commence. More info will follow shortly. Fitness, Strength Every minute, on the minute, for 21 […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday230616\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-06-22T15:49:14+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-06-21T21:50:49+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/IMG_8507.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"638\" \/>\n\t<meta property=\"og:image:height\" content=\"334\" \/>\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\/thursday230616\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/IMG_8507.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/IMG_8507.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday230616\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday230616\/\",\"name\":\"Thursday230616 - 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