{"id":2215,"date":"2016-11-14T01:35:56","date_gmt":"2016-11-13T14:35:56","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2215"},"modified":"2016-11-13T20:37:31","modified_gmt":"2016-11-13T09:37:31","slug":"monday141116","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday141116\/","title":{"rendered":"Monday141116"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1965\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2304.jpg\" alt=\"dsp-ninjawars2016-2304\" width=\"1200\" height=\"800\" \/><\/p>\n<p><strong>Fitness Performance Strength Work<\/strong><\/p>\n<p>Back\/Front Squats- Pick the one you feel needs the most work.<\/p>\n<p>4 \u00d7 6 &#8211; 1 \u00bc Squat with 4 count lower<\/p>\n<p>(Squat down, come up \u00bc, return down to depth and then stand up. This is 1 rep)<\/p>\n<p>***start first set at about 50% and work up accordingly from there***<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Fitness Performance Workout<\/strong><\/p>\n<p>EMOM for as long as possible complete the following:<\/p>\n<p>5 x box jumps<\/p>\n<p>2 x Wall balls, increase wall balls by 2 reps each minute.<\/p>\n<p>&nbsp;<\/p>\n<p>EG-<\/p>\n<p>Min 1 \u2013 5 x BJ + 2 x WB,<\/p>\n<p>Min 2 \u2013 5 x BJ + 4 x WB,<\/p>\n<p>Min 3 \u2013 5 x BJ + 6 x WB<\/p>\n<p>&nbsp;<\/p>\n<p>Box Jumps (24\/20\u201d)<\/p>\n<p>Walls Balls (20\/14#)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Score=\u00a0<\/strong>Total Rounds + Reps.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fitness Performance Strength Work Back\/Front Squats- Pick the one you feel needs the most work. 4 \u00d7 6 &#8211; 1 \u00bc Squat with 4 count lower (Squat down, come up \u00bc, return down to depth and then stand up. This is 1 rep) ***start first set at about 50% and work up accordingly from there*** [&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-2215","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>Monday141116 - 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\/monday141116\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Monday141116 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness Performance Strength Work Back\/Front Squats- Pick the one you feel needs the most work. 4 \u00d7 6 &#8211; 1 \u00bc Squat with 4 count lower (Squat down, come up \u00bc, return down to depth and then stand up. This is 1 rep) ***start first set at about 50% and work up accordingly from there*** [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday141116\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-11-13T14:35:56+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-11-13T09:37:31+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2304.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\/monday141116\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2304.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2304.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday141116\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday141116\/\",\"name\":\"Monday141116 - 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