{"id":1845,"date":"2016-09-30T01:44:45","date_gmt":"2016-09-29T15:44:45","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1845"},"modified":"2016-09-29T13:46:18","modified_gmt":"2016-09-29T03:46:18","slug":"friday300916","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday300916\/","title":{"rendered":"Friday300916"},"content":{"rendered":"

\"_DSC9981_edited\"<\/p>\n

Fitness, Performance Strength<\/strong>
\n10X2 Clean and Jerk
\n*First 5 sets rest 1-2 minutes
\n*Last 5 sets rest 2-3 minutes<\/p>\n

\n

Fitness, Performance Workout<\/strong>
\nFor time:
\n15-12-9
\nThrusters 135\/95#
\nDeadlifts 135\/95#
\n30 Double unders after each set<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance Strength 10X2 Clean and Jerk *First 5 sets rest 1-2 minutes *Last 5 sets rest 2-3 minutes Fitness, Performance Workout For time: 15-12-9 Thrusters 135\/95# Deadlifts 135\/95# 30 Double unders after each set<\/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-1845","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nFriday300916 - 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\/friday300916\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday300916 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Performance Strength 10X2 Clean and Jerk *First 5 sets rest 1-2 minutes *Last 5 sets rest 2-3 minutes Fitness, Performance Workout For time: 15-12-9 Thrusters 135\/95# Deadlifts 135\/95# 30 Double unders after each set\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday300916\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-09-29T15:44:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-09-29T03:46:18+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/05\/DSC9981_edited.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"578\" \/>\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\/friday300916\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/05\/DSC9981_edited.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/05\/DSC9981_edited.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday300916\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday300916\/\",\"name\":\"Friday300916 - 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