{"id":2347,"date":"2016-12-20T01:51:47","date_gmt":"2016-12-19T14:51:47","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2347"},"modified":"2016-12-19T17:52:52","modified_gmt":"2016-12-19T06:52:52","slug":"tuesday201216","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday201216\/","title":{"rendered":"Tuesday201216"},"content":{"rendered":"

Strength<\/strong>
\n1.a. 4 X 3 Weighted Supinated Pull Ups
\n1.b. 4 X 5 Weighted Dips
\n2.a. 4 X 10 Supine BB Row
\n2.b. 4 X 5 SA DB Press (each arm)<\/span><\/p>\n

\n

Fitness Workout<\/strong>
\nPart A
\nComplete as many reps as possible in 5 minutes of:
\nBurpee Box Jump overs 24\/20\u201d
\n3 minutes rest
\nPart B
\nComplete as many reps as possible in 5 minutes of:
\nSquat clean + Jerk 95\/65#
\n3 minutes rest
\nPart C
\nComplete as many reps as possible in 5 minutes of:
\nBar Muscle Up transitions from the box or Jumping Pull Ups<\/p>\n

Performance Workout<\/strong>
\nPart A
\nComplete as many reps as possible in 5 minutes of:
\nBurpee Box Jump overs 24\/20\u201d
\n-No touching box-
\n3 minutes rest
\nPart B
\nComplete as many reps as possible in 5 minutes of:
\nSquat clean + Jerk 165\/115#
\n3 minutes rest
\nPart C
\nComplete as many reps as possible in 5 minutes of:
\nBar Muscle Ups<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Strength 1.a. 4 X 3 Weighted Supinated Pull Ups 1.b. 4 X 5 Weighted Dips 2.a. 4 X 10 Supine BB Row 2.b. 4 X 5 SA DB Press (each arm) Fitness Workout Part A Complete as many reps as possible in 5 minutes of: Burpee Box Jump overs 24\/20\u201d 3 minutes rest Part B […]<\/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-2347","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nTuesday201216 - 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\/tuesday201216\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tuesday201216 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Strength 1.a. 4 X 3 Weighted Supinated Pull Ups 1.b. 4 X 5 Weighted Dips 2.a. 4 X 10 Supine BB Row 2.b. 4 X 5 SA DB Press (each arm) Fitness Workout Part A Complete as many reps as possible in 5 minutes of: Burpee Box Jump overs 24\/20\u201d 3 minutes rest Part B […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday201216\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-12-19T14:51:47+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-12-19T06:52:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2018\/06\/NCF-Background-002.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\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\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday201216\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday201216\/\",\"name\":\"Tuesday201216 - 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