{"id":2288,"date":"2016-12-03T01:04:32","date_gmt":"2016-12-02T14:04:32","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2288"},"modified":"2016-12-02T16:06:49","modified_gmt":"2016-12-02T05:06:49","slug":"saturday031216","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday031216\/","title":{"rendered":"Saturday031216"},"content":{"rendered":"

\"dsp-ninjawars2016-2297\"<\/p>\n

News:<\/strong>
\nNepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.<\/p>\n

Fitness, Performance Strength<\/strong>
\nIn teams of two, take 10 minutes to establish a 3RM Deadlift.<\/span><\/p>\n

\n

Fitness Workout #1<\/strong>
\nFor time:
\n40 Stationary Dips while partner holds 185\/115#
\n60 Wall balls while partner holds chin over the bar
\n50m Buddy and 20\/15kg dumbbell carry
\n40 Box jumps, alternating on 20″ box
\n50m Buddy and 20\/15kg dumbbell carry
\n4 Stationary Dips<\/p>\n

Performance Workout #1<\/strong>
\nFor time:
\n20 Muscle-ups while partner holds 225\/135#
\n60 Wall balls while partner holds chin over the bar
\n50m Buddy and 40\/30kg dumbbell carry
\n40 Box jumps, alternating on 24″ box
\n50m Buddy and 40\/30kg dumbbell carry
\n2 Muscle-ups<\/p>\n

Fitness Workout #2<\/strong>
\nIn teams of two, complete the following for time:
\n50 Dumbbell Snatch 20\/15kg
\n800m Run (4 X 200m)
\n50 Hang Power Clean 115\/75#<\/p>\n

Performance Workout #2<\/strong>
\nIn teams of two, complete the following for time:
\n50 Dumbbell Snatch 40\/30kg
\n800m Run (4 X 200m)
\n50 Hang Power Clean 155\/115#<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

News: Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot. Fitness, Performance Strength In teams of two, take 10 minutes to establish a 3RM Deadlift. Fitness Workout #1 For time: 40 Stationary Dips while partner holds 185\/115# 60 Wall balls […]<\/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-2288","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nSaturday031216 - 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\/saturday031216\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saturday031216 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"News: Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot. Fitness, Performance Strength In teams of two, take 10 minutes to establish a 3RM Deadlift. 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