{"id":2158,"date":"2016-11-03T01:53:55","date_gmt":"2016-11-02T14:53:55","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2158"},"modified":"2016-11-02T06:56:18","modified_gmt":"2016-11-01T19:56:18","slug":"thursday031116","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday031116\/","title":{"rendered":"Thursday031116"},"content":{"rendered":"

\"dsp-ninjawars2016-2317\"<\/p>\n

Merinda<\/em><\/p>\n

Fitness Performance Oly Work<\/strong>
\nPick your lift for the IWT ground to overhead (snatch, cluster, clean and jerk) and work up to something Heavy (not trying to max) and complete 3\u00d71 at that heavy weight, no misses!<\/p>\n

Fitness Performance Interval Weight Training<\/strong>
\n3 Rounds of:
\n2 Consecutive SPRINT Suicides (5m, 10m 15m, 20m)
\n5 Ground to Overhead (snatch, cluster, clean and jerk) @ 65%
\n30 Sec Max Step Ups 20\u201d
\n20 Cal Row
\nRest 1 minute
\nMax Burpees in 1 min 🙂<\/span>
\nRest 2 minutes<\/span><\/p>\n

\n

Post Work<\/strong>
\nPost Work: Cool down row at conversational pace. Prone Cobra, Scorpions, Pigeon Stretch.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Merinda Fitness Performance Oly Work Pick your lift for the IWT ground to overhead (snatch, cluster, clean and jerk) and work up to something Heavy (not trying to max) and complete 3\u00d71 at that heavy weight, no misses! Fitness Performance Interval Weight Training 3 Rounds of: 2 Consecutive SPRINT Suicides (5m, 10m 15m, 20m) 5 […]<\/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-2158","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nThursday031116 - 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\/thursday031116\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday031116 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Merinda Fitness Performance Oly Work Pick your lift for the IWT ground to overhead (snatch, cluster, clean and jerk) and work up to something Heavy (not trying to max) and complete 3\u00d71 at that heavy weight, no misses! 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