{"id":2307,"date":"2016-12-08T01:07:31","date_gmt":"2016-12-07T14:07:31","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2307"},"modified":"2016-12-07T13:09:21","modified_gmt":"2016-12-07T02:09:21","slug":"thursday081216","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday081216\/","title":{"rendered":"Thursday081216"},"content":{"rendered":"

\"dsp-ninjawars2016-2541\"<\/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

Pre Work<\/strong>
\n5 min EMOM:
\n8 Second clean + Front Squat + Hang Clean + Front Squat + Jerk
\n** Partner up if needed, try and bump up a bit each set, use it as a great technique work and warm up**<\/span><\/p>\n

\n

Fitness, Performance Workout<\/strong>
\n4 Rounds of:
\n5 Clusters (squat clean thruster) 135\/95#
\n:30sec Bar Hop Burpees
\n1 min Max Row
\n2 min rest
\nScore= Weight X Max distance row<\/p>\n

Post Work<\/strong>
\nCool down row\/jog\/walk.
\nCouch Stretch, Pigeon Stretch, Crossover Symmetry.<\/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. Pre Work 5 min EMOM: 8 Second clean + Front Squat + Hang Clean + Front Squat + Jerk ** Partner up if needed, try and bump up a bit […]<\/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-2307","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nThursday081216 - 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\/thursday081216\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday081216 - 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. 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