{"id":2172,"date":"2016-11-09T01:36:34","date_gmt":"2016-11-08T14:36:34","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2172"},"modified":"2016-11-08T07:57:36","modified_gmt":"2016-11-07T20:57:36","slug":"wednesday091116","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday091116\/","title":{"rendered":"Wednesday091116"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1962\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2270.jpg\" alt=\"dsp-ninjawars2016-2270\" width=\"1200\" height=\"800\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Fitness Performance Strength Work<\/strong><\/p>\n<p>Front Squats \u2013 Heavy Single<\/p>\n<p>**start at 65-70% and increase each set, not maxing out, just get to a Heavy single**<\/p>\n<p>Suggested rep scheme &#8211; 5x-4x-3x-2x-1x<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Fitness Workout<\/strong><\/p>\n<p>\u201cJeremy\u201d<br \/>\n4min AMRAP:<br \/>\n5 Hang Snatch power or squat (95\/65#)<br \/>\n10 Burpees Over the Barbell<\/p>\n<p>&nbsp;<\/p>\n<p>Rest 2 minutes<\/p>\n<p>\u201cBen\u201d<br \/>\n4min AMRAP:<br \/>\n10 Power Cleans (95\/65#)<br \/>\n20 Pull-Ups\/jumping pull ups<\/p>\n<p>&nbsp;<\/p>\n<p>Rest 2 minutes<\/p>\n<p>\u201cBeau\u201d<br \/>\n4min AMRAP:<br \/>\n15 Box Jump-Overs (24\u201d\/20\u201d Step-Overs Allowed)<br \/>\n30 Wall Ball Shots (14\/10#)<\/p>\n<p><strong>Performance Workout<\/strong><\/p>\n<p>\u201cJeremy\u201d<br \/>\n4min AMRAP:<br \/>\n5 Hang Squat Snatch (135\/95#)<br \/>\n10 Burpees Over the Barbell<\/p>\n<p>&nbsp;<\/p>\n<p>Rest 2 minutes<\/p>\n<p>\u201cBen\u201d<br \/>\n4min AMRAP:<br \/>\n10 Power Cleans (135\/95#)<br \/>\n20 Pull-Ups<\/p>\n<p>&nbsp;<\/p>\n<p>Rest 2 minutes<\/p>\n<p>\u201cBeau\u201d<br \/>\n4min AMRAP:<br \/>\n15 Box Jump-Overs (24\u201d\/20\u201d)<br \/>\n30 Wall Ball Shots (20\/14 &amp; 10\/9ft)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Post Work<\/strong><\/p>\n<p>4min row or ride<\/p>\n<p>Stretch \/ Roll<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Fitness Performance Strength Work Front Squats \u2013 Heavy Single **start at 65-70% and increase each set, not maxing out, just get to a Heavy single** Suggested rep scheme &#8211; 5x-4x-3x-2x-1x &nbsp; Fitness Workout \u201cJeremy\u201d 4min AMRAP: 5 Hang Snatch power or squat (95\/65#) 10 Burpees Over the Barbell &nbsp; Rest 2 minutes \u201cBen\u201d 4min [&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-2172","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 - 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