{"id":2553,"date":"2017-02-17T01:13:07","date_gmt":"2017-02-16T14:13:07","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2553"},"modified":"2017-02-14T11:14:05","modified_gmt":"2017-02-14T00:14:05","slug":"friday170217","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday170217\/","title":{"rendered":"Friday170217"},"content":{"rendered":"

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

\n
\n
Shoulders<\/div>\n
\n
5RDS
\n3x Behind the Neck Push Jerk
\n3x OHS<\/p>\n

– Build up in weights each round
\n– Go from the rack focusing on shoulder stability<\/p>\n

Score = Heaviest weight used successfully<\/p><\/div>\n<\/div>\n<\/div>\n<\/div>\n

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

\n
\n
\n
\n
<\/div>\n
Open 15.3<\/div>\n
\n
14:00 AMRAP
\n7 muscle-ups
\n50 wall-ball shots
\n100 double-unders<\/p>\n

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet<\/p>\n

Scale Muscle-ups with 10 Burpee Pull-ups<\/p><\/div>\n<\/div>\n

<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Strength Shoulders 5RDS 3x Behind the Neck Push Jerk 3x OHS – Build up in weights each round – Go from the rack focusing on shoulder stability Score = Heaviest weight used successfully Workout Open 15.3 14:00 AMRAP 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. […]<\/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-2553","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nFriday170217 - 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\/friday170217\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday170217 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Strength Shoulders 5RDS 3x Behind the Neck Push Jerk 3x OHS – Build up in weights each round – Go from the rack focusing on shoulder stability Score = Heaviest weight used successfully Workout Open 15.3 14:00 AMRAP 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday170217\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2017-02-16T14:13:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-02-14T00:14:05+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\/friday170217\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday170217\/\",\"name\":\"Friday170217 - 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