{"id":2604,"date":"2017-02-27T01:10:46","date_gmt":"2017-02-26T14:10:46","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2604"},"modified":"2017-02-26T20:11:57","modified_gmt":"2017-02-26T09:11:57","slug":"monday270217","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday270217\/","title":{"rendered":"Monday270217"},"content":{"rendered":"

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

Snatch<\/div>\n
\n
6 Sets of
\n1 Power Snatch + 1 Hang Squat Snatch + 1 OHS<\/p>\n

Build over the 6 sets<\/p>\n

If the Squat Snatch is tough for you, Power Snatch it and perform 2 OHS<\/p><\/div>\n<\/div>\n

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

\n
\n
\n
\n
\n
\n
\n
\n
Pull Start<\/div>\n
\n
For Time:
\n200m run + 4 Snatches
\n200m run + 4 snatches
\n400m run + 6 Snatches
\n400m run + 6 snatches
\n800m Run + 10 Snatches<\/p>\n

RX M: 155\/135\/115#
\nRX F: 115\/95\/75#<\/p><\/div>\n

\nScaled M: 115\/95\/75#
\nScaled F: 75\/65\/55#<\/p>\n

Feeling Froggy??
\nM: 185\/155\/135#
\nF: 125\/105\/85#<\/p><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Strength Snatch 6 Sets of 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS Build over the 6 sets If the Squat Snatch is tough for you, Power Snatch it and perform 2 OHS Workout Pull Start For Time: 200m run + 4 Snatches 200m run + 4 snatches 400m run + 6 […]<\/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-2604","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nMonday270217 - 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\/monday270217\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Monday270217 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Strength Snatch 6 Sets of 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS Build over the 6 sets If the Squat Snatch is tough for you, Power Snatch it and perform 2 OHS Workout Pull Start For Time: 200m run + 4 Snatches 200m run + 4 snatches 400m run + 6 […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday270217\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2017-02-26T14:10:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-02-26T09:11:57+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\/monday270217\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday270217\/\",\"name\":\"Monday270217 - 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