{"id":1803,"date":"2016-09-13T01:32:57","date_gmt":"2016-09-12T15:32:57","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1803"},"modified":"2016-09-12T17:34:27","modified_gmt":"2016-09-12T07:34:27","slug":"tuesday130916","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday130916\/","title":{"rendered":"Tuesday130916"},"content":{"rendered":"

\"DSC_0216<\/p>\n

Fitness, Performance Pre Work<\/strong>
\n3 Rounds: 5 Russian KB Swings + 3 Broad Jump (rest 45 sec between rounds)<\/p>\n

Fitness, Performance Strength<\/strong>
\n1. 6\u00d75 Front Squat or 2KB Front Squat (rest 45 sec between sets)
\n2. 6\u00d75 Bench Press (rest 45 sec between sets)
\n*do not superset<\/span><\/p>\n

\n

Fitness, Performance Workout<\/strong>
\nWork for Total Reps
\nMinute 1-3: 10 Thrusters (75\/55#) + 10 Burpees over the bar
\nMinute 3-6: 25 DU\u2019s + 15 sit ups
\nMinute 6-9: 10 KB Swing + 10 Ring rows
\n*no break to transition. Have your bar, jump rope, ab-mat, and KB all ready to go!<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance Pre Work 3 Rounds: 5 Russian KB Swings + 3 Broad Jump (rest 45 sec between rounds) Fitness, Performance Strength 1. 6\u00d75 Front Squat or 2KB Front Squat (rest 45 sec between sets) 2. 6\u00d75 Bench Press (rest 45 sec between sets) *do not superset Fitness, Performance Workout Work for Total Reps Minute […]<\/p>\n","protected":false},"author":2,"featured_media":1113,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1803","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-and-news"],"yoast_head":"\nTuesday130916 - 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\/tuesday130916\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tuesday130916 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Performance Pre Work 3 Rounds: 5 Russian KB Swings + 3 Broad Jump (rest 45 sec between rounds) Fitness, Performance Strength 1. 6\u00d75 Front Squat or 2KB Front Squat (rest 45 sec between sets) 2. 6\u00d75 Bench Press (rest 45 sec between sets) *do not superset Fitness, Performance Workout Work for Total Reps Minute […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday130916\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-09-12T15:32:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-09-12T07:34:27+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC_0216-copy.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\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\/tuesday130916\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/04\/DSC_0216-copy.jpg\",\"contentUrl\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/04\/DSC_0216-copy.jpg\",\"width\":1200,\"height\":800},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday130916\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday130916\/\",\"name\":\"Tuesday130916 - 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