{"id":1779,"date":"2016-09-05T01:18:56","date_gmt":"2016-09-04T15:18:56","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1779"},"modified":"2016-09-04T17:20:18","modified_gmt":"2016-09-04T07:20:18","slug":"1779-2","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/1779-2\/","title":{"rendered":""},"content":{"rendered":"

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

Pre-work<\/strong>
\nSingle Leg Box Jumps 5\u00d73\/side<\/p>\n

\n

Fitness, Performance Strength<\/strong>
\nSuper set
\n3\u00d78 each leg Single leg box step up (AHAP front rack)
\n3\u00d78 Single arm KB hi-pull AHAP<\/p>\n

Fitness, Performance Workout<\/strong>
\n9-7-5
\nDeadlifts 225\/155#
\nBurpee Box Jump
\nPull-up<\/p>\n

Rest 4 minutes<\/p>\n

5-5-5
\nDeadlifts 225\/155#
\nBurpee Box Jump
\nPull-ups<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Pre-work Single Leg Box Jumps 5\u00d73\/side Fitness, Performance Strength Super set 3\u00d78 each leg Single leg box step up (AHAP front rack) 3\u00d78 Single arm KB hi-pull AHAP Fitness, Performance Workout 9-7-5 Deadlifts 225\/155# Burpee Box Jump Pull-up Rest 4 minutes 5-5-5 Deadlifts 225\/155# Burpee Box Jump Pull-ups<\/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-1779","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\n- 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\/1779-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" 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