{"id":1834,"date":"2016-09-26T01:54:04","date_gmt":"2016-09-25T15:54:04","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1834"},"modified":"2016-09-25T18:55:13","modified_gmt":"2016-09-25T08:55:13","slug":"monday260916","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday260916\/","title":{"rendered":"Monday260916"},"content":{"rendered":"

\"nw_facebookcover\"<\/p>\n

Fitness, Performance Strength<\/strong>
\n15 minute EMOM
\nTnG 1 power snatch + 1 squat snatch
\nEvery 3 minutes, go up weight<\/span><\/p>\n

\n

Fitness, Performance Workout<\/strong>
\n3 rounds for time
\n4 power snatches 135\/95#
\n12 back squats 135\/95#
\n400m run<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance Strength 15 minute EMOM TnG 1 power snatch + 1 squat snatch Every 3 minutes, go up weight Fitness, Performance Workout 3 rounds for time 4 power snatches 135\/95# 12 back squats 135\/95# 400m run<\/p>\n","protected":false},"author":2,"featured_media":1541,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1834","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-and-news"],"yoast_head":"\nMonday260916 - 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\/monday260916\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Monday260916 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Performance Strength 15 minute EMOM TnG 1 power snatch + 1 squat snatch Every 3 minutes, go up weight Fitness, Performance Workout 3 rounds for time 4 power snatches 135\/95# 12 back squats 135\/95# 400m run\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday260916\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-09-25T15:54:04+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-09-25T08:55:13+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/nw_facebookcover.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"3544\" \/>\n\t<meta property=\"og:image:height\" content=\"1312\" \/>\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\/monday260916\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/06\/nw_facebookcover.jpg\",\"contentUrl\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/06\/nw_facebookcover.jpg\",\"width\":3544,\"height\":1312},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday260916\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday260916\/\",\"name\":\"Monday260916 - 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