{"id":2717,"date":"2017-03-11T01:50:22","date_gmt":"2017-03-10T14:50:22","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2717"},"modified":"2017-03-10T16:00:25","modified_gmt":"2017-03-10T05:00:25","slug":"saturday110317","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday110317\/","title":{"rendered":"Saturday110317"},"content":{"rendered":"

Gymnastics<\/strong><\/p>\n

\u00a0Repeat the below complex 3-5 times with form, not fatigue focus and take plenty of rest in between:<\/p>\n

Novice:
\n5x (Alternating ring knee to elbow or toes to rings -> ring pull up (so 5 of each is one set))
\n5
\nAdvanced:
\n3x (Toes to rings -> ring pull up -> ring muscle up)<\/p>\n

Elite:
\n4x (Toes to rings -> ring pull up -> ring muscle up -> extra dip)<\/p>\n<\/div>\n

Workout<\/strong><\/div>\n
<\/div>\n
\n
\u00a025minute AMRAP of:
\n10 x toes to bar
\n100 x Single unders
\n50 x Double Unders
\n10 x Burpee Bar Muscle Up
\n5 x Front Squat
\n15 x Dead Lift<\/p>\n

** Front squat and Dead lift weight to be the same**<\/p>\n

Scaled – 135\/95
\nRX – 185\/115
\nRX + – 225\/155<\/p><\/div>\n

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

Gymnastics \u00a0Repeat the below complex 3-5 times with form, not fatigue focus and take plenty of rest in between: Novice: 5x (Alternating ring knee to elbow or toes to rings -> ring pull up (so 5 of each is one set)) 5 Advanced: 3x (Toes to rings -> ring pull up -> ring muscle up) […]<\/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-2717","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nSaturday110317 - 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\/saturday110317\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saturday110317 - 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