{"id":1864,"date":"2016-10-10T01:16:37","date_gmt":"2016-10-09T14:16:37","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1864"},"modified":"2016-10-09T15:01:00","modified_gmt":"2016-10-09T04:01:00","slug":"monday101016","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday101016\/","title":{"rendered":"Monday101016"},"content":{"rendered":"

\"dsp-ninjawars2016-2731\"<\/p>\n

Coach Courts #nepeancrossfitninjawars<\/p>\n

Mobilize the shoulders and hips really good before class so that you can work comfortably in your ROM for the OHS. Work on keeping your chest as upright as possible on the pre-work E2MOM. The focus on the power snatches is the lock out catch position. Work on not pressing out when you catch it. In the Oly-world, that\u2019s no good. Might as well try to lift like the best so we can keep feeling the best.<\/p>\n

Fitness, Performance Strength<\/strong>
\n1.
\nFrom the rack.
\nEvery 2 minutes for 10 minutes:
\n4 reps of:
\n1 Behind the neck push press + 1 Overhead squat w\/2 sec pause in bottom
\n*Go up weight in each set. Stay tight!
\n2.
\nHang Squat Snatch 3 X 3
\n*Work on Catch position. Go Technique over weight. Same weight across.<\/span><\/p>\n

\n

Fitness, Workout<\/strong>
\nGo Fast!!
\n3 Rounds for time:
\n5 Thrusters 95\/65#
\n10 burpees over the bar
\n30 Double unders or 60 Sinlges<\/p>\n

Performance Workout<\/strong>
\nGo Fast!!
\n3 Rounds for time:
\n5 Thrusters 135\/85#
\n10 burpees over the bar
\n30 Double unders
\n*Only scale what you have to.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Coach Courts #nepeancrossfitninjawars Mobilize the shoulders and hips really good before class so that you can work comfortably in your ROM for the OHS. Work on keeping your chest as upright as possible on the pre-work E2MOM. The focus on the power snatches is the lock out catch position. Work on not pressing out when […]<\/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-1864","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nMonday101016 - 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\/monday101016\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Monday101016 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Coach Courts #nepeancrossfitninjawars Mobilize the shoulders and hips really good before class so that you can work comfortably in your ROM for the OHS. Work on keeping your chest as upright as possible on the pre-work E2MOM. The focus on the power snatches is the lock out catch position. Work on not pressing out when […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday101016\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-10-09T14:16:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-10-09T04:01:00+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2731.jpg\" \/>\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\/monday101016\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2731.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2731.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday101016\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday101016\/\",\"name\":\"Monday101016 - 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