{"id":2523,"date":"2017-02-10T01:31:39","date_gmt":"2017-02-09T14:31:39","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2523"},"modified":"2017-02-09T12:11:24","modified_gmt":"2017-02-09T01:11:24","slug":"friday100217","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday100217\/","title":{"rendered":"Friday100217"},"content":{"rendered":"

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

\n
Snatch Position Work<\/div>\n
\n
8 Sets climbing
\n2 Behind the Neck Snatch Grip Push Press+1 Snatch Balance+ 1 Overhead Squat<\/div>\n<\/div>\n<\/div>\n

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

\n
Power Grab<\/em><\/div>\n
\n
10:00 AMRAP
\n80 Double-unders
\n15\/10 Push-ups
\n15 Russian KBsRX: 32\/24kgScaled: 24\/16, 100 Singles<\/p>\n

Men: 15 Push-ups\/Women: 10 Push-ups<\/p>\n<\/div>\n

<\/div>\n<\/div>\n
Post Work<\/strong><\/div>\n<\/div>\n
Post Work<\/div>\n
\n
3x
\n5-8 Strict T2B or K2E
\n8 Single Leg KB RDL
\n8 Each Leg Goblet Lunge<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Strength Snatch Position Work 8 Sets climbing 2 Behind the Neck Snatch Grip Push Press+1 Snatch Balance+ 1 Overhead Squat Workout Power Grab 10:00 AMRAP 80 Double-unders 15\/10 Push-ups 15 Russian KBsRX: 32\/24kgScaled: 24\/16, 100 Singles Men: 15 Push-ups\/Women: 10 Push-ups Post Work Post Work 3x 5-8 Strict T2B or K2E 8 Single Leg KB […]<\/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-2523","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nFriday100217 - 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\/friday100217\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday100217 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Strength Snatch Position Work 8 Sets climbing 2 Behind the Neck Snatch Grip Push Press+1 Snatch Balance+ 1 Overhead Squat Workout Power Grab 10:00 AMRAP 80 Double-unders 15\/10 Push-ups 15 Russian KBsRX: 32\/24kgScaled: 24\/16, 100 Singles Men: 15 Push-ups\/Women: 10 Push-ups Post Work Post Work 3x 5-8 Strict T2B or K2E 8 Single Leg KB […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday100217\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2017-02-09T14:31:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-02-09T01:11:24+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\/friday100217\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday100217\/\",\"name\":\"Friday100217 - 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