{"id":1536,"date":"2016-07-15T01:17:16","date_gmt":"2016-07-14T15:17:16","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1536"},"modified":"2016-07-14T11:19:04","modified_gmt":"2016-07-14T01:19:04","slug":"friday150716","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday150716\/","title":{"rendered":"Friday150716"},"content":{"rendered":"

 <\/p>\n

\"nw_square_small\"Fitness, Strength<\/strong>
\nFour sets of:
\nDumbbell or Barbell Bench Press x 8-10 reps @ 20X1
\nRest 45 seconds
\nSupine Ring Rows x 8-10 reps @ 2111
\nRest 45 seconds
\nSingle-Leg Hip Bridge x 8-10 reps each leg @ 30X1
\nRest 45 seconds<\/span><\/p>\n

\n

Fitness Workout<\/strong>
\nFour rounds for time of:
\nRun 400 Meters
\n15 Push Presses<\/p>\n

Performance Strength<\/strong>
\nEvery 3 minutes, for 15-18 minutes (5-6 sets):
\nBench Press @ 20X1 tempo<\/p>\n

Perform the following reps and percentages:
\n* Set 1 \u2013 3 reps @ 65% of 1-RM
\n* Set 2 \u2013 2 reps @ 75%
\n* Set 3 \u2013 1 rep @ 85%
\n* Set 4 \u2013 1 rep @ 90-95%
\n* Set 5 \u2013 1 rep @ 101-103%
\n* Set 6 (optional) \u2013 Exceed Set 5 weight<\/p>\n

Performance Workout<\/strong>
\nFour rounds for time of:
\nRun 400 Meters
\n15 Push Presses 115\/75#<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

  Fitness, Strength Four sets of: Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1 Rest 45 seconds Fitness Workout Four rounds for time of: Run 400 Meters 15 Push […]<\/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-1536","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nFriday150716 - 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\/friday150716\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday150716 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"  Fitness, Strength Four sets of: Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1 Rest 45 seconds Fitness Workout Four rounds for time of: Run 400 Meters 15 Push […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday150716\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-07-14T15:17:16+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-07-14T01:19:04+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/nw_square_small.jpg\" \/>\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\/friday150716\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/nw_square_small.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/nw_square_small.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday150716\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday150716\/\",\"name\":\"Friday150716 - 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