{"id":1554,"date":"2016-07-22T01:46:46","date_gmt":"2016-07-21T15:46:46","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1554"},"modified":"2016-07-21T14:47:45","modified_gmt":"2016-07-21T04:47:45","slug":"friday220716","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday220716\/","title":{"rendered":"Friday220716"},"content":{"rendered":"

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

Fitness, Performance, Ninja Strength<\/strong>
\n1.
\n1RM Max Strict Press
\n2.
\n1RM Max Deadlift
\n3.
\nMax effort Muscle Ups<\/span><\/p>\n

\n

Fitness, Performance, Ninja Workout<\/strong>
\n2km Row for time<\/p>\n

CrossFit Strength<\/strong>
\n1.
\n5 sets of:
\nSide facing Box step ups X 8 reps each leg
\n60 seconds rest
\nRope Climbs X 3 reps (legs or no legs or back to standing)
\n60 seconds rest
\n100m Sprint
\n2 minutes rest<\/p>\n

2.
\n3-5 sets of:
\nBarbell reverse curls X 4-6 reps
\n10 seconds rest
\nDumbbell bicep curls X 10-12 reps
\n2 minutes rest
\nClose Grip Bench press X 4-6 reps
\n10 seconds rest
\nDumbbell Overhead Tricep Extensions X 10-12 reps
\n2 minutes rest<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance, Ninja Strength 1. 1RM Max Strict Press 2. 1RM Max Deadlift 3. Max effort Muscle Ups Fitness, Performance, Ninja Workout 2km Row for time CrossFit Strength 1. 5 sets of: Side facing Box step ups X 8 reps each leg 60 seconds rest Rope Climbs X 3 reps (legs or no legs or […]<\/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-1554","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nFriday220716 - 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\/friday220716\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday220716 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Performance, Ninja Strength 1. 1RM Max Strict Press 2. 1RM Max Deadlift 3. Max effort Muscle Ups Fitness, Performance, Ninja Workout 2km Row for time CrossFit Strength 1. 5 sets of: Side facing Box step ups X 8 reps each leg 60 seconds rest Rope Climbs X 3 reps (legs or no legs or […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday220716\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-07-21T15:46:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-07-21T04:47:45+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\/friday220716\/#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\/friday220716\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday220716\/\",\"name\":\"Friday220716 - 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