{"id":2227,"date":"2016-11-19T01:34:00","date_gmt":"2016-11-18T14:34:00","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2227"},"modified":"2016-11-16T09:41:39","modified_gmt":"2016-11-15T22:41:39","slug":"saturday191116","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday191116\/","title":{"rendered":"Saturday191116"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2228\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/11\/wod-cpl.cameron.baird-2.jpg\" alt=\"wod-cpl-cameron-baird-2\" width=\"702\" height=\"336\" \/><\/p>\n<p><strong>Fitness Performance Pre-Work<\/strong><\/p>\n<p>Completion Circuit 24 min. Amrap<\/p>\n<p>Double Plate Carry x 90m<\/p>\n<ol>\n<li>Arm F. Carry 90m<\/li>\n<li>Arm F. Carry 90m<\/li>\n<\/ol>\n<p>Dbl. Plate Lunge x 18m<\/p>\n<p>&nbsp;<\/p>\n<p>M: Double plate 2&#215;45\u2019s must be carried on chest\/belly.<\/p>\n<p>W: Double Plate 1&#215;45 1x15lb. Must be carried on chest\/belly Intent: Steady grinder odd object work. Goal is to keep moving for entire time domain. Scale weight as required.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Fitness Performance Workout<\/strong><\/p>\n<p><strong>13 minutes<\/strong><\/p>\n<p>600m run buy in, 2min CAP \u2013 on the 2min mark the 1 min rounds commence.<br \/>\nRun under 2mins do extra pull ups,<br \/>\nRun over 2mins AMRAP the remaining 1min or over 3mins move to the next minute of movements.<\/p>\n<p><strong>Then into<\/strong><\/p>\n<p>3 Rounds AMRAP<\/p>\n<p>1 min Pull-Ups<br \/>\n1min Deadlifts 90kg\/70kg<br \/>\n1 min Lateral Burpees<br \/>\n1 min rest (rounds 1 and 2 only)<\/p>\n<p><strong>Post Work<\/strong><\/p>\n<p>Go and have a great weekend!<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fitness Performance Pre-Work Completion Circuit 24 min. Amrap Double Plate Carry x 90m Arm F. Carry 90m Arm F. Carry 90m Dbl. Plate Lunge x 18m &nbsp; M: Double plate 2&#215;45\u2019s must be carried on chest\/belly. W: Double Plate 1&#215;45 1x15lb. Must be carried on chest\/belly Intent: Steady grinder odd object work. Goal is to [&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-2227","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>Saturday191116 - 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\/saturday191116\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saturday191116 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness Performance Pre-Work Completion Circuit 24 min. Amrap Double Plate Carry x 90m Arm F. Carry 90m Arm F. Carry 90m Dbl. Plate Lunge x 18m &nbsp; M: Double plate 2&#215;45\u2019s must be carried on chest\/belly. W: Double Plate 1&#215;45 1x15lb. Must be carried on chest\/belly Intent: Steady grinder odd object work. 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