{"id":2408,"date":"2017-01-14T01:27:03","date_gmt":"2017-01-13T14:27:03","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2408"},"modified":"2017-01-13T19:27:53","modified_gmt":"2017-01-13T08:27:53","slug":"saturday140117","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday140117\/","title":{"rendered":"Saturday140117"},"content":{"rendered":"<p><strong>Workout #1<\/strong><br \/>\n\u201cDeath by Increasing Thrusters\u201d<br \/>\n20 minute EMOM of 5 Thrusters every minute. Weight increases every 5mins of the EMOM. Reps per minute stays the same.<br \/>\nMinutes 0-4: 95\/65#<span class=\"text_exposed_show\"><br \/>\nMinutes: 5-9: 115\/85#<br \/>\nMinutes 10-14: 135\/95#<br \/>\nMinutes 15-19: 155\/105#<br \/>\n** Soon as you fail you start doing 15 Air Squats every minute until the 20 minute EMOM finishes.<br \/>\n** Score is reps completed of thrusters only. Put in notes what minute you failed at if you did not make it all the way through.<\/span><\/p>\n<div class=\"text_exposed_show\">\n<p><strong>Workout #2<\/strong><br \/>\n4min AMRAP of:<br \/>\n5 Burpees<br \/>\n10 Kettlebell Swings 32\/24kg<br \/>\n*Rest 4 minutes &amp; repeat.<br \/>\n** Goal is to match or increase reps.<br \/>\n** Do not sandbag the first round to make this happen. Go as fast as you can each AMRAP.<br \/>\n** Score is total reps each AMRAP (ie two scores)<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Workout #1 \u201cDeath by Increasing Thrusters\u201d 20 minute EMOM of 5 Thrusters every minute. Weight increases every 5mins of the EMOM. Reps per minute stays the same. Minutes 0-4: 95\/65# Minutes: 5-9: 115\/85# Minutes 10-14: 135\/95# Minutes 15-19: 155\/105# ** Soon as you fail you start doing 15 Air Squats every minute until the 20 [&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-2408","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>Saturday140117 - 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\/saturday140117\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saturday140117 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Workout #1 \u201cDeath by Increasing Thrusters\u201d 20 minute EMOM of 5 Thrusters every minute. Weight increases every 5mins of the EMOM. Reps per minute stays the same. Minutes 0-4: 95\/65# Minutes: 5-9: 115\/85# Minutes 10-14: 135\/95# Minutes 15-19: 155\/105# ** Soon as you fail you start doing 15 Air Squats every minute until the 20 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday140117\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2017-01-13T14:27:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-01-13T08:27:53+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\/saturday140117\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday140117\/\",\"name\":\"Saturday140117 - 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