{"id":2105,"date":"2016-10-14T01:58:23","date_gmt":"2016-10-13T14:58:23","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2105"},"modified":"2016-10-13T11:00:34","modified_gmt":"2016-10-13T00:00:34","slug":"friyay141016","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friyay141016\/","title":{"rendered":"FriYay141016"},"content":{"rendered":"

\"dsp-ninjawars2016-2645\"<\/p>\n

Abby at her first Advanced Comp: Ninja Wars 2016<\/em><\/p>\n

Fitness, Performance Strength<\/strong>
\n1.
\n3 sets of:
\n5 X Half kneeling single arm banded Lat pull downs
\n5 X KB Pull Overs
\n*Focus on keeping ribs down in both movements. 5 Sec Eccentric on Lat Pull downs. Focus on movements patterns over weight.
\n2.
\nEvery 2 minutes for 8 minutes:
\n1 Snatch Balance + 3 Overhead Squats
\n*From the rack, find a weight that is challenging, but with good technique for the Snatch balance. Try to use the same weight across.
\n3.
\n4 X 2 Hang Squat snatch
\n*Use the same weight across all sets. Add 5-10# from last week\u2019s HSS.<\/span><\/p>\n

\n

Fitness, Performance Workout<\/strong>
\n3 Rounds for time of:
\n10 C2B Pull Ups
\n20 Deadlifts 185\/125#
\n400m Run
\n*Fitness: 15 Regular or jumping Pull Ups & 135\/95#<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Abby at her first Advanced Comp: Ninja Wars 2016 Fitness, Performance Strength 1. 3 sets of: 5 X Half kneeling single arm banded Lat pull downs 5 X KB Pull Overs *Focus on keeping ribs down in both movements. 5 Sec Eccentric on Lat Pull downs. Focus on movements patterns over weight. 2. Every 2 […]<\/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-2105","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nFriYay141016 - 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\/friyay141016\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"FriYay141016 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Abby at her first Advanced Comp: Ninja Wars 2016 Fitness, Performance Strength 1. 3 sets of: 5 X Half kneeling single arm banded Lat pull downs 5 X KB Pull Overs *Focus on keeping ribs down in both movements. 5 Sec Eccentric on Lat Pull downs. Focus on movements patterns over weight. 2. Every 2 […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friyay141016\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-10-13T14:58:23+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-10-13T00:00:34+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2645.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\/friyay141016\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2645.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2645.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friyay141016\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friyay141016\/\",\"name\":\"FriYay141016 - 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