{"id":2147,"date":"2016-10-29T01:31:31","date_gmt":"2016-10-28T14:31:31","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2147"},"modified":"2016-10-27T08:33:47","modified_gmt":"2016-10-26T21:33:47","slug":"saturday291016","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday291016\/","title":{"rendered":"Saturday291016"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1990\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2453.jpg\" alt=\"dsp-ninjawars2016-2453\" width=\"1200\" height=\"800\" \/><\/p>\n<p><strong>Fitness Performance Strength<\/strong><br \/>\nTake 10 minutes to establish a 5RM Dumbbell Snatch.<br \/>\n*No dumping the weights<\/p>\n<div class=\"text_exposed_show\">\n<p><strong>Fitness, Performance Workout<\/strong><br \/>\n\u201cBlack and Blue\u201d<br \/>\n5 Rounds for time of:<br \/>\n10 Cleans 135\/95#<br \/>\n10 Burpees<br \/>\n*full Squat on the cleans<br \/>\n*12 minute Cap<\/p>\n<p><strong>Post Work<\/strong><br \/>\nIn teams of two or three, complete for time:<br \/>\n400m Sled drag @ .75-BW + 2 Kettlebells<br \/>\n*One person pulls the sled while holding onto the kettlebells. Change each 100m (approx.)<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Fitness Performance Strength Take 10 minutes to establish a 5RM Dumbbell Snatch. *No dumping the weights Fitness, Performance Workout \u201cBlack and Blue\u201d 5 Rounds for time of: 10 Cleans 135\/95# 10 Burpees *full Squat on the cleans *12 minute Cap Post Work In teams of two or three, complete for time: 400m Sled drag @ [&hellip;]<\/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-2147","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Saturday291016 - 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\/saturday291016\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saturday291016 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness Performance Strength Take 10 minutes to establish a 5RM Dumbbell Snatch. *No dumping the weights Fitness, Performance Workout \u201cBlack and Blue\u201d 5 Rounds for time of: 10 Cleans 135\/95# 10 Burpees *full Squat on the cleans *12 minute Cap Post Work In teams of two or three, complete for time: 400m Sled drag @ [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday291016\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-10-28T14:31:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-10-26T21:33:47+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2453.jpg\" \/>\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\/saturday291016\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2453.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2453.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday291016\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday291016\/\",\"name\":\"Saturday291016 - 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