{"id":2608,"date":"2017-03-01T01:14:01","date_gmt":"2017-02-28T14:14:01","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2608"},"modified":"2017-02-26T20:15:38","modified_gmt":"2017-02-26T09:15:38","slug":"wednesday010317","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday010317\/","title":{"rendered":"Wednesday010317"},"content":{"rendered":"

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

\n
\n
Front Squat – Find a heavy single.<\/div>\n
\n
\nFeeling good, go for a 1RM<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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

\n
\n
\n
\n
\n
\n
\n
\n
\n
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Leg Masher<\/div>\n
<\/div>\n
\n
3 RDS for time
\n15 x Power Clean
\n12 x Box Jumps
\n15 x Push Jerks
\n12 x Box Jumps<\/p>\n

RX – 115\/75#
\nScaled – 95\/55#<\/p><\/div>\n<\/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 Front Squat – Find a heavy single. Feeling good, go for a 1RM Workout Leg Masher 3 RDS for time 15 x Power Clean 12 x Box Jumps 15 x Push Jerks 12 x Box Jumps RX – 115\/75# Scaled – 95\/55#<\/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-2608","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nWednesday010317 - 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\/wednesday010317\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday010317 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Strength Front Squat – Find a heavy single. 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