{"id":2619,"date":"2017-03-04T01:15:35","date_gmt":"2017-03-03T14:15:35","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2619"},"modified":"2017-02-28T20:39:05","modified_gmt":"2017-02-28T09:39:05","slug":"saturday040317","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday040317\/","title":{"rendered":"Saturday040317"},"content":{"rendered":"

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

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\n
8min EMOM:<\/div>\n
<\/div>\n
4 OHS + 4 OH \u00a0Lunges + 4 OHS<\/div>\n<\/div>\n<\/div>\n

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

\n
\n
\n
\n
\n
\n
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\n
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Individual:<\/div>\n
20 minute AMRAP of:
\n20 x Push Press – 95\/65#
\n20 x Box Step up – 20\/15kg DB each hand)
\n20 x SDHP – 95\/65#
\n20 x Wall Ball – 30\/20#
\nRow 20 cals<\/p>\n

Scaled: 45\/35#, Wall ball – 20\/14#<\/p><\/div>\n

<\/div>\n<\/div>\n
Teams:<\/div>\n
Teams of 3.
\nOne person working at a time.
\nAthlete must finish movement before team mate can do the next.
\ne.g. A1 completes all push presses before A2 completes all Box Step ups and so on.<\/p>\n

20 minute AMRAP of:
\n10 x Push Press – 95\/65#
\n10 x Box Step up – 20\/15kg DB each hand)
\n10 x SDHP – 95\/65#
\n10 x Wall Ball – 30\/20#
\nRow 10 cals<\/p>\n

Scaled: 45\/35#, Wall ball – 20\/14#<\/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 8min EMOM: 4 OHS + 4 OH \u00a0Lunges + 4 OHS Workout Individual: 20 minute AMRAP of: 20 x Push Press – 95\/65# 20 x Box Step up – 20\/15kg DB each hand) 20 x SDHP – 95\/65# 20 x Wall Ball – 30\/20# Row 20 cals Scaled: 45\/35#, Wall ball – 20\/14# Teams: […]<\/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-2619","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nSaturday040317 - 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\/saturday040317\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saturday040317 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Strength 8min EMOM: 4 OHS + 4 OH \u00a0Lunges + 4 OHS Workout Individual: 20 minute AMRAP of: 20 x Push Press – 95\/65# 20 x Box Step up – 20\/15kg DB each hand) 20 x SDHP – 95\/65# 20 x Wall Ball – 30\/20# Row 20 cals Scaled: 45\/35#, Wall ball – 20\/14# Teams: […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday040317\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2017-03-03T14:15:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-02-28T09:39:05+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<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\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\/saturday040317\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday040317\/\",\"name\":\"Saturday040317 - 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