{"id":2606,"date":"2017-02-28T01:12:31","date_gmt":"2017-02-27T14:12:31","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2606"},"modified":"2017-02-26T20:13:37","modified_gmt":"2017-02-26T09:13:37","slug":"tuesday280217","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday280217\/","title":{"rendered":"Tuesday280217"},"content":{"rendered":"

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

\n
Shoulder Press 8-6-4-2-4-6-8<\/div>\n
\n
\nGo up weight each set and try to add weight the second time through<\/div>\n<\/div>\n<\/div>\n

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

\n
\n
\n
\n
\n
\n
\n
\n
\n
Synchro<\/div>\n
<\/div>\n
\n
Synchro chipper with 20min Time Cap
\nAll movements in unison except the Double unders. One works and one rests on the double unders.<\/p>\n

CASH IN: 200x Double Unders
\n50 x TTB
\n50 x Push-ups
\n50 x Lunges
\n50 x Sit-ups
\n50 x Pull-ups
\n50 x Air Squats
\nMax Burpees until time cap<\/p>\n

Score = Total Reps
\nExample: Workout + 10 x Burpess = 500+10 = 510.<\/p><\/div>\n<\/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 Shoulder Press 8-6-4-2-4-6-8 Go up weight each set and try to add weight the second time through Workout Synchro Synchro chipper with 20min Time Cap All movements in unison except the Double unders. One works and one rests on the double unders. CASH IN: 200x Double Unders 50 x TTB 50 x Push-ups 50 […]<\/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-2606","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nTuesday280217 - 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\/tuesday280217\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tuesday280217 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Strength Shoulder Press 8-6-4-2-4-6-8 Go up weight each set and try to add weight the second time through Workout Synchro Synchro chipper with 20min Time Cap All movements in unison except the Double unders. One works and one rests on the double unders. CASH IN: 200x Double Unders 50 x TTB 50 x Push-ups 50 […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday280217\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2017-02-27T14:12:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-02-26T09:13:37+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\/tuesday280217\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday280217\/\",\"name\":\"Tuesday280217 - 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