{"id":1820,"date":"2016-09-19T01:54:08","date_gmt":"2016-09-18T15:54:08","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1820"},"modified":"2016-09-18T18:55:25","modified_gmt":"2016-09-18T08:55:25","slug":"monday190916","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday190916\/","title":{"rendered":"Monday190916"},"content":{"rendered":"

\"_DSC9870_edited\"<\/p>\n

Warm Up<\/strong>
\nBarbell Warm up<\/p>\n

\n

Fitness, Performance Strength<\/strong>
\n10:00 EMOM 1 Snatch + 20 Double Unders
\n*work up as heavy as possible.<\/p>\n

Hero Workout \u201cGlen\u201d<\/strong>
\n\u201cFormer U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.\u201d<\/p>\n

Fitness Workout<\/strong>
\n15 Clean and Jerks 115\/75#
\n800m Run
\n20 Pull Ups
\n20 Calorie Row
\n800m Run
\n50 Burpees<\/p>\n

Performance Workout<\/strong>
\n30 Clean and Jerks 135\/95#
\n1 Mile Run
\n10 Rope Climbs
\n1 Mile Run
\n100 Burpees
\n*40 minute cap. If you are close to finishing (within 5 minutes) you can finish it. Top athletes take 40+ minutes to finish this one RX.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Warm Up Barbell Warm up Fitness, Performance Strength 10:00 EMOM 1 Snatch + 20 Double Unders *work up as heavy as possible. Hero Workout \u201cGlen\u201d \u201cFormer U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September […]<\/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-1820","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nMonday190916 - 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\/monday190916\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Monday190916 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Warm Up Barbell Warm up Fitness, Performance Strength 10:00 EMOM 1 Snatch + 20 Double Unders *work up as heavy as possible. Hero Workout \u201cGlen\u201d \u201cFormer U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday190916\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-09-18T15:54:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-09-18T08:55:25+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/05\/DSC9870_edited.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"801\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\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\/monday190916\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/05\/DSC9870_edited.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/05\/DSC9870_edited.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday190916\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday190916\/\",\"name\":\"Monday190916 - 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