{"id":2489,"date":"2017-01-27T01:08:15","date_gmt":"2017-01-26T14:08:15","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2489"},"modified":"2017-01-26T18:51:13","modified_gmt":"2017-01-26T07:51:13","slug":"friday270117","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday270117\/","title":{"rendered":"Friday270117"},"content":{"rendered":"<p><strong>Strength<\/strong><\/p>\n<div class=\"_sw-card-title\">Sinan&#8217;s Complex<\/div>\n<div class=\"_sw-card-content\">\n<div>5 Sets of<br \/>\n2 Push Press + 1 Push Jerk + 1 Split Jerk<br \/>\n70-80% of 1RM Push PressSecond rep should feel heavy<br \/>\nWork on foot work<\/p>\n<\/div>\n<\/div>\n<div><\/div>\n<p><strong>Workout<\/strong><\/p>\n<div class=\"_sw-card-title\">Red Keys<\/div>\n<div class=\"_sw-card-content\">\n<div>12:00 AMRAP<br \/>\n10 Toes to Bar<br \/>\n5 Power Cleans<br \/>\n10 Burpees<br \/>\n15 Box Jumps 24\/20RX: 155\/105<br \/>\nScaled: 135\/95<br \/>\nFeeling Froggy?? 205\/135<\/p>\n<\/div>\n<div>Scoring: Rounds<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strength Sinan&#8217;s Complex 5 Sets of 2 Push Press + 1 Push Jerk + 1 Split Jerk 70-80% of 1RM Push PressSecond rep should feel heavy Work on foot work Workout Red Keys 12:00 AMRAP 10 Toes to Bar 5 Power Cleans 10 Burpees 15 Box Jumps 24\/20RX: 155\/105 Scaled: 135\/95 Feeling Froggy?? 205\/135 Scoring: [&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-2489","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 - 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