{"id":2119,"date":"2016-10-20T01:03:32","date_gmt":"2016-10-19T14:03:32","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2119"},"modified":"2016-10-19T12:09:48","modified_gmt":"2016-10-19T01:09:48","slug":"thursday201016","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday201016\/","title":{"rendered":"thursday201016"},"content":{"rendered":"

\"dsp-ninjawars2016-2451\"<\/p>\n

Warm up your shoulders really well. Use the crossover symmetry. Do plenty of kip swings before the group warm up.<\/p>\n

Skill<\/strong>
\nKipping Pull Ups<\/p>\n

\n

Fitness Gymnastics<\/strong>
\nJumping Pull Ups: Max reps.
\nSet a bar to elbow to mid forearm and perform 3 max sets of jumping pull ups, as soon as your chin doesn\u2019t cross over the bar anymore, stop. Put in your notes where you placed the bar for future reference.<\/p>\n

Performance Gymnastics<\/strong>
\nKipping Pull Ups: Max reps.
\nTake 3 attempts to find a max set of kipping pull ups. Add your three attempts together for one large number. Put in your notes your three different numbers.
\n*Rest 2 minutes between attempts<\/p>\n

Fitness, Performance Workout<\/strong>
\nRun Forest!!
\nComplete as many rounds and reps as possible in 15 minutes of:
\n800m run
\n8 R\/arm Kettlebell Snatches
\n8 L\/arm Kettlebell Snatches
\nFitness: 16\/12kg
\nPerformance: 24\/16kg<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Warm up your shoulders really well. Use the crossover symmetry. Do plenty of kip swings before the group warm up. Skill Kipping Pull Ups Fitness Gymnastics Jumping Pull Ups: Max reps. Set a bar to elbow to mid forearm and perform 3 max sets of jumping pull ups, as soon as your chin doesn\u2019t cross […]<\/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-2119","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nthursday201016 - 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\/thursday201016\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"thursday201016 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Warm up your shoulders really well. Use the crossover symmetry. Do plenty of kip swings before the group warm up. Skill Kipping Pull Ups Fitness Gymnastics Jumping Pull Ups: Max reps. 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