{"id":1545,"date":"2016-07-18T01:10:13","date_gmt":"2016-07-17T15:10:13","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1545"},"modified":"2016-07-17T17:11:36","modified_gmt":"2016-07-17T07:11:36","slug":"monday180716","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday180716\/","title":{"rendered":"Monday180716"},"content":{"rendered":"

\"nw_square-01\"<\/p>\n

Fitness & Performance<\/strong>
\n1.
\n1RM Snatch
\n2.
\nFight Gone Bad
\n3 rounds for max reps of:
\n1 min: Wall balls 20\/14# 10\/9ft
\n1 min: Sumo Deadlift Highpull75\/45#
\n1 min: Box Jumps 20\u201d
\n1 min: Push Press 75\/55#
\n1 min: Row
\n1 min rest<\/p>\n

Performance EXTRAS<\/strong>
\nMax effort Ring Dips<\/p>\n","protected":false},"excerpt":{"rendered":"

Fitness & Performance 1. 1RM Snatch 2. Fight Gone Bad 3 rounds for max reps of: 1 min: Wall balls 20\/14# 10\/9ft 1 min: Sumo Deadlift Highpull75\/45# 1 min: Box Jumps 20\u201d 1 min: Push Press 75\/55# 1 min: Row 1 min rest Performance EXTRAS Max effort Ring Dips<\/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-1545","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nMonday180716 - 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\/monday180716\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Monday180716 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness & Performance 1. 1RM Snatch 2. Fight Gone Bad 3 rounds for max reps of: 1 min: Wall balls 20\/14# 10\/9ft 1 min: Sumo Deadlift Highpull75\/45# 1 min: Box Jumps 20\u201d 1 min: Push Press 75\/55# 1 min: Row 1 min rest Performance EXTRAS Max effort Ring Dips\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday180716\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-07-17T15:10:13+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-07-17T07:11:36+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/nw_square-01.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\/monday180716\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/nw_square-01.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/nw_square-01.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday180716\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday180716\/\",\"name\":\"Monday180716 - 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