{"id":2627,"date":"2017-03-07T01:30:00","date_gmt":"2017-03-06T14:30:00","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2627"},"modified":"2017-03-04T09:31:27","modified_gmt":"2017-03-03T22:31:27","slug":"tuesday070317","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday070317\/","title":{"rendered":"Tuesday070317"},"content":{"rendered":"

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

3 Sets of
\n8 x DB Z Press
\n30sec L-Sit
\n12 x Double KB Front Squat<\/p>\n

Goal is core Stability
\nHold the KB’s in a front rack position and focus on posture and positioning
\nSub a barbell for Z press if needed
\nZ press is a seated Shoulder press on the floor<\/p>\n

 <\/p>\n

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

Switcherooski<\/p>\n

In teams of 2 complete the following:<\/p>\n

0 – 6min
\n1400\/1200m Row Switching every 200m
\nMax effort Thrusters 75\/55<\/p>\n

Rest 4min<\/p>\n

10 – 15min
\n1200\/1000m Row Switch every 200m
\nMax Thrusters 95\/65<\/p>\n

Rest 3min<\/p>\n

18 – 22min
\n800\/600m Row Switch every 200m
\nMax Thrusters 115\/75<\/p>\n

Rest 2min<\/p>\n

24 – 27min
\n500\/400m Switch every 250m\/200m
\nMax Thrusters 135\/95<\/p>\n

Scaled weights: M 55\/75\/95\/115
\nScaled weights: F 45\/55\/65\/75<\/p><\/div>\n

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

Strength 3 Sets of 8 x DB Z Press 30sec L-Sit 12 x Double KB Front Squat Goal is core Stability Hold the KB’s in a front rack position and focus on posture and positioning Sub a barbell for Z press if needed Z press is a seated Shoulder press on the floor   Workout […]<\/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-2627","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nTuesday070317 - 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\/tuesday070317\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tuesday070317 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Strength 3 Sets of 8 x DB Z Press 30sec L-Sit 12 x Double KB Front Squat Goal is core Stability Hold the KB’s in a front rack position and focus on posture and positioning Sub a barbell for Z press if needed Z press is a seated Shoulder press on the floor   Workout […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday070317\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2017-03-06T14:30:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-03-03T22:31:27+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\/tuesday070317\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday070317\/\",\"name\":\"Tuesday070317 - 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