{"id":2640,"date":"2017-03-10T01:55:00","date_gmt":"2017-03-09T14:55:00","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2640"},"modified":"2017-03-09T06:00:33","modified_gmt":"2017-03-08T19:00:33","slug":"friday100317","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday100317\/","title":{"rendered":"Friday100317"},"content":{"rendered":"

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

<\/div>\n

Power Clean + Push Jerk<\/p>\n

2 @ 60%<\/p>\n

2 @65%<\/p>\n

2 @70%<\/p>\n

Workout<\/strong><\/div>\n
“The Burner”<\/div>\n
4 Rounds:
\n10\u00a0x Cal Bike\/row
\n12 x Burpee Box Jumps
\n15m Heavy sled drag\u00a0(you choose the weight)
\nRest 1:30 between rounds<\/div>\n
\n
<\/div>\n
Gymnastics<\/strong><\/div>\n
<\/div>\n
\u00a0Accumulate the following in any order. Rest as needed. Form, not fatigue focus.
\n10 minutes of stretching divided between: straddle split, left split, right split, pancake stretch, sitting
\npike stretch, reverse shoulder stretch and backbend
\n20 jump to hollow-> glade-> arch-> pull to shins
\n30 Ring muscle ups
\n40 Lunge to handstand
\n50 CTB kipping pull ups
\n60 ring support swings
\n70 candlestick roll up with med ball (20\/14)
\n80 meters straddle press walk
\n90 ring swings
\n100 Hand over hand grip changes<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Strength Power Clean + Push Jerk 2 @ 60% 2 @65% 2 @70% Workout “The Burner” 4 Rounds: 10\u00a0x Cal Bike\/row 12 x Burpee Box Jumps 15m Heavy sled drag\u00a0(you choose the weight) Rest 1:30 between rounds Gymnastics \u00a0Accumulate the following in any order. Rest as needed. Form, not fatigue focus. 10 minutes of stretching […]<\/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-2640","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nFriday100317 - 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\/friday100317\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday100317 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Strength Power Clean + Push Jerk 2 @ 60% 2 @65% 2 @70% Workout “The Burner” 4 Rounds: 10\u00a0x Cal Bike\/row 12 x Burpee Box Jumps 15m Heavy sled drag\u00a0(you choose the weight) Rest 1:30 between rounds Gymnastics \u00a0Accumulate the following in any order. Rest as needed. Form, not fatigue focus. 10 minutes of stretching […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday100317\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2017-03-09T14:55:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-03-08T19:00:33+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\/friday100317\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday100317\/\",\"name\":\"Friday100317 - Nepean Crossfit\",\"isPartOf\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#website\"},\"datePublished\":\"2017-03-09T14:55:00+00:00\",\"dateModified\":\"2017-03-08T19:00:33+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday100317\/#breadcrumb\"},\"inLanguage\":\"en-AU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday100317\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday100317\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Friday100317\"}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday100317\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday100317\/#webpage\"},\"author\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#\/schema\/person\/6007f463b494911f17935e2b0f072ff2\"},\"headline\":\"Friday100317\",\"datePublished\":\"2017-03-09T14:55:00+00:00\",\"dateModified\":\"2017-03-08T19:00:33+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday100317\/#webpage\"},\"wordCount\":105,\"commentCount\":0,\"publisher\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\"},\"articleSection\":[\"Workouts and News\"],\"inLanguage\":\"en-AU\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday100317\/#respond\"]}]},{\"@type\":\"Person\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#\/schema\/person\/6007f463b494911f17935e2b0f072ff2\",\"name\":\"Nepean Admin\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#personlogo\",\"inLanguage\":\"en-AU\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/5a8cc7030513a8d643117c14d18b0bcc8c341d4c693ca15a391ec569a77e2d49?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/5a8cc7030513a8d643117c14d18b0bcc8c341d4c693ca15a391ec569a77e2d49?s=96&d=mm&r=g\",\"caption\":\"Nepean Admin\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","_links":{"self":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/posts\/2640","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/comments?post=2640"}],"version-history":[{"count":1,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/posts\/2640\/revisions"}],"predecessor-version":[{"id":2641,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/posts\/2640\/revisions\/2641"}],"wp:attachment":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/media?parent=2640"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/categories?post=2640"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/tags?post=2640"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}