{"id":2497,"date":"2017-01-30T01:28:51","date_gmt":"2017-01-29T14:28:51","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2497"},"modified":"2017-01-29T20:30:50","modified_gmt":"2017-01-29T09:30:50","slug":"monday300117","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday300117\/","title":{"rendered":"Monday300117"},"content":{"rendered":"

Strength<\/strong><\/p>\n

10:00 EMOM
\n1 Power Snatch + 1 Snatch Balance + 1 Squat Snatch
\n*Full reset after Snatch balance
\n*You can build over the 10 sets or use 70-80% of 1RM
\n*Your score is final weight successfully lifted<\/p>\n

Workout<\/strong><\/p>\n

5 Rounds For Time:
\n12 Overhead Squats
\n15 Push ups
\n45 Dubs
\nRX: 95\/65#
\nScaled: 75\/55#
\nFeeling froggy?? 115\/75#<\/p>\n

Post Work<\/strong><\/p>\n

3 sets of:
\nCouch Stretch 1 minute per leg
\nBanded bully stretch 45 sec per arm<\/p>\n","protected":false},"excerpt":{"rendered":"

Strength 10:00 EMOM 1 Power Snatch + 1 Snatch Balance + 1 Squat Snatch *Full reset after Snatch balance *You can build over the 10 sets or use 70-80% of 1RM *Your score is final weight successfully lifted Workout 5 Rounds For Time: 12 Overhead Squats 15 Push ups 45 Dubs RX: 95\/65# Scaled: 75\/55# […]<\/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-2497","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nMonday300117 - 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\/monday300117\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Monday300117 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Strength 10:00 EMOM 1 Power Snatch + 1 Snatch Balance + 1 Squat Snatch *Full reset after Snatch balance *You can build over the 10 sets or use 70-80% of 1RM *Your score is final weight successfully lifted Workout 5 Rounds For Time: 12 Overhead Squats 15 Push ups 45 Dubs RX: 95\/65# Scaled: 75\/55# […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday300117\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2017-01-29T14:28:51+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-01-29T09:30:50+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<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\/monday300117\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday300117\/\",\"name\":\"Monday300117 - 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