{"id":2240,"date":"2016-11-21T01:12:53","date_gmt":"2016-11-20T14:12:53","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2240"},"modified":"2016-11-20T17:19:08","modified_gmt":"2016-11-20T06:19:08","slug":"monday211116","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday211116\/","title":{"rendered":"Monday211116"},"content":{"rendered":"

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

Pre work<\/strong>
\nWarm up that ankle mobility with the band and a KB stretch \"\"🙂<\/span><\/span><\/p>\n

Fitness Performance Strength Work<\/strong>
\nFront Squat OR Back Squat- stick with the same squat the entire strength cycle.
\n4\u00d76 \u2013 4 count lower down- accelerate out of the bottom
\n***start first set around 65%***<\/span><\/p>\n

\n

Fitness Performance Workout<\/strong>
\nComplete the following for time:
\n21-15-9
\nBurpee Box Jumps 20\/24\u201d
\nMedball Side Toss (each side)<\/p>\n

Rest 1 min<\/p>\n

9-6-3
\nBurpee Pull Ups
\nKB Snatches\/Clean & Press (each arm)<\/p>\n

Rest 1 min<\/p>\n

3min**2min**1min**
\nMax Meter Row
\n**Complete 30 Situps in between each set
\nScore= Total Time including rest.<\/p>\n

Post Work-<\/strong>
\nCool down walk\/jog.
\n1min Couch Stretch (each leg)
\n1min Pec Stretch in Rig
\nRoll! Roll! Roll!<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Pre work Warm up that ankle mobility with the band and a KB stretch 🙂 Fitness Performance Strength Work Front Squat OR Back Squat- stick with the same squat the entire strength cycle. 4\u00d76 \u2013 4 count lower down- accelerate out of the bottom ***start first set around 65%*** Fitness Performance Workout Complete the following […]<\/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-2240","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nMonday211116 - 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\/monday211116\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Monday211116 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Pre work Warm up that ankle mobility with the band and a KB stretch 🙂 Fitness Performance Strength Work Front Squat OR Back Squat- stick with the same squat the entire strength cycle. 4\u00d76 \u2013 4 count lower down- accelerate out of the bottom ***start first set around 65%*** Fitness Performance Workout Complete the following […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday211116\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-11-20T14:12:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-11-20T06:19:08+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2317.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\/monday211116\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2317.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2317.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday211116\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday211116\/\",\"name\":\"Monday211116 - 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