{"id":1538,"date":"2016-07-16T01:06:39","date_gmt":"2016-07-15T15:06:39","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1538"},"modified":"2016-07-15T09:09:38","modified_gmt":"2016-07-14T23:09:38","slug":"saturday160716","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday160716\/","title":{"rendered":"Saturday160716"},"content":{"rendered":"

\"nw_square_small\"<\/p>\n

Fitness, Performance, Ninja Strength<\/strong>
\nBuild to today\u2019s heavy\u2026
\nClean & Jerk x 3 reps
\nDrop back down to 65%, and then\u2026
\nBuild to today\u2019s heavy\u2026
\nClean & Jerk x 2 reps
\nMake jumps of 5-10# as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that \u201ctoday\u2019s 1-RM\u201d may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved \u201cheavy\u201d for the day.<\/span><\/p>\n

\n

Fitness Workout<\/strong>
\nIn teams of two, complete the following:
\n\u201cBadger 2.0\u201d
\nThree rounds for time of:
\n30 Squat Cleans 75\/55#
\n30 Jumping Pull-Ups
\n800 Meter Run (400m run each)
\n*30-minute time cap<\/p>\n

Performance Workout<\/strong>
\nIn teams of two or on your own, complete the following:
\n\u201cBadger 2.0\u201d
\nThree rounds for time of:
\n30 Squat Cleans 95\/65#
\n30 Pull-Ups
\n800 Meter Run (400m run each)
\n*30-minute time cap<\/p>\n

Ninja Workout<\/strong>
\n\u201cBadger 2.0\u201d
\nThree rounds for time of:
\n30 Squat Cleans 115\/75#
\n30 Chest to bar Pull-Ups
\n800 Meter Run
\n*30-minute time cap<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance, Ninja Strength Build to today\u2019s heavy\u2026 Clean & Jerk x 3 reps Drop back down to 65%, and then\u2026 Build to today\u2019s heavy\u2026 Clean & Jerk x 2 reps Make jumps of 5-10# as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you […]<\/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-1538","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nSaturday160716 - 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\/saturday160716\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saturday160716 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Performance, Ninja Strength Build to today\u2019s heavy\u2026 Clean & Jerk x 3 reps Drop back down to 65%, and then\u2026 Build to today\u2019s heavy\u2026 Clean & Jerk x 2 reps Make jumps of 5-10# as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday160716\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-07-15T15:06:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-07-14T23:09:38+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<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\/saturday160716\/#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\/saturday160716\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday160716\/\",\"name\":\"Saturday160716 - 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