{"id":2499,"date":"2017-01-31T01:47:23","date_gmt":"2017-01-30T14:47:23","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2499"},"modified":"2017-01-30T12:49:24","modified_gmt":"2017-01-30T01:49:24","slug":"tuesday310117","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday310117\/","title":{"rendered":"Tuesday310117"},"content":{"rendered":"

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

“Dislocation”<\/p>\n

In Teams of two, complete the following for time:
\n30-25-20-15-10-5
\nPower Cleans
\nBox Jump Overs 24\/20″
\nToes-to-Bar
\n**8 Bar Muscle-ups after each set is finished:
\n*ie: 30 PC+30 BJO+30T2B + 8 Bar Muscle Ups
\nRX: 135\/95#
\nScaled: 115\/75#, 12 Strict Pull-ups
\n*Chip through each set and BMU however<\/p>\n

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

3 sets of:
\nBand Hamstring Stretch 1 minute
\nRoll out T-spine 20 Passes on foam roller<\/p>\n","protected":false},"excerpt":{"rendered":"

Workout “Dislocation” In Teams of two, complete the following for time: 30-25-20-15-10-5 Power Cleans Box Jump Overs 24\/20″ Toes-to-Bar **8 Bar Muscle-ups after each set is finished: *ie: 30 PC+30 BJO+30T2B + 8 Bar Muscle Ups RX: 135\/95# Scaled: 115\/75#, 12 Strict Pull-ups *Chip through each set and BMU however Post Work 3 sets of: […]<\/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-2499","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nTuesday310117 - 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\/tuesday310117\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tuesday310117 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Workout “Dislocation” In Teams of two, complete the following for time: 30-25-20-15-10-5 Power Cleans Box Jump Overs 24\/20″ Toes-to-Bar **8 Bar Muscle-ups after each set is finished: *ie: 30 PC+30 BJO+30T2B + 8 Bar Muscle Ups RX: 135\/95# Scaled: 115\/75#, 12 Strict Pull-ups *Chip through each set and BMU however Post Work 3 sets of: […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday310117\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2017-01-30T14:47:23+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-01-30T01:49:24+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\/tuesday310117\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday310117\/\",\"name\":\"Tuesday310117 - 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