{"id":1811,"date":"2016-09-16T01:34:31","date_gmt":"2016-09-15T15:34:31","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1811"},"modified":"2016-09-15T08:35:58","modified_gmt":"2016-09-14T22:35:58","slug":"friday160916","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday160916\/","title":{"rendered":"Friday160916"},"content":{"rendered":"

\"_DSC7781_edited\"<\/p>\n

Pre-Work<\/strong>
\nEmpty barbell snatch technique work<\/p>\n

\n

Fitness, Performance Skill\/Strength<\/strong>
\nHang Power Snatch x 3 on the minute for 8 min (focus on technique, not weight)<\/p>\n

Fitness Workout<\/strong>
\n3 Rounds for time of:
\n400m Run
\n21 Kettlebell Swings 24\/16kg
\n12 Dumbbell Push Press 20\/15kg<\/p>\n

Performance Workout<\/strong>
\n3 Rounds for time of:
\n400m Run
\n21 Kettlebell Swings 32\/24kg
\n12 Handstand Push ups<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Pre-Work Empty barbell snatch technique work Fitness, Performance Skill\/Strength Hang Power Snatch x 3 on the minute for 8 min (focus on technique, not weight) Fitness Workout 3 Rounds for time of: 400m Run 21 Kettlebell Swings 24\/16kg 12 Dumbbell Push Press 20\/15kg Performance Workout 3 Rounds for time of: 400m Run 21 Kettlebell Swings […]<\/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-1811","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nFriday160916 - 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\/friday160916\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday160916 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Pre-Work Empty barbell snatch technique work Fitness, Performance Skill\/Strength Hang Power Snatch x 3 on the minute for 8 min (focus on technique, not weight) Fitness Workout 3 Rounds for time of: 400m Run 21 Kettlebell Swings 24\/16kg 12 Dumbbell Push Press 20\/15kg Performance Workout 3 Rounds for time of: 400m Run 21 Kettlebell Swings […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday160916\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-09-15T15:34:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-09-14T22:35:58+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC7781_edited.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\/friday160916\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC7781_edited.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC7781_edited.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday160916\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday160916\/\",\"name\":\"Friday160916 - 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