{"id":1619,"date":"2016-08-04T01:38:08","date_gmt":"2016-08-03T15:38:08","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1619"},"modified":"2016-08-03T16:40:25","modified_gmt":"2016-08-03T06:40:25","slug":"thursday040816","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday040816\/","title":{"rendered":"Thursday040816"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1543\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/nw_square-01.jpg\" alt=\"nw_square-01\" width=\"886\" height=\"886\" \/><\/p>\n<p><strong>Fitness, Performance, Strength<\/strong><br \/>\nPre: 6 min every 2 min perform 3 Snatch Balances up to 70-90% Snatch Max. These are more for speed than strength. If you have problems in the bottom position, pause for a 2 count each rep.<\/p>\n<p>5 min EMOM:<br \/>\n1 Muscle Clean + 1 Power Clean + 1 Full Clean AHAP. GO as heavy as the muscle clean will allow. Be as explosive as possible.<\/p>\n<p><strong>Fitness, Performance Workout<\/strong><br \/>\nPart 1<br \/>\n3 Rounds<br \/>\n7 Power Snatches @ 50-60%<br \/>\n2 min Row 525\/465m+<br \/>\n2 min. rest between rounds<\/p>\n<p>5 min. intermission<\/p>\n<p>Part 2<br \/>\n3 Rounds<br \/>\n5 OH Squat @50-60%<br \/>\n400 meter Run<br \/>\n2 min rest between rounds<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fitness, Performance, Strength Pre: 6 min every 2 min perform 3 Snatch Balances up to 70-90% Snatch Max. These are more for speed than strength. If you have problems in the bottom position, pause for a 2 count each rep. 5 min EMOM: 1 Muscle Clean + 1 Power Clean + 1 Full Clean AHAP. [&hellip;]<\/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-1619","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Thursday040816 - 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\/thursday040816\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday040816 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Performance, Strength Pre: 6 min every 2 min perform 3 Snatch Balances up to 70-90% Snatch Max. These are more for speed than strength. If you have problems in the bottom position, pause for a 2 count each rep. 5 min EMOM: 1 Muscle Clean + 1 Power Clean + 1 Full Clean AHAP. 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