{"id":2871,"date":"2017-04-03T01:01:15","date_gmt":"2017-04-02T15:01:15","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2871"},"modified":"2017-04-02T16:14:57","modified_gmt":"2017-04-02T06:14:57","slug":"monday030417","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday030417\/","title":{"rendered":"Monday030417"},"content":{"rendered":"
\n

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

Snatch Drills<\/div>\n
\n
5min EMOM
\n1 Power Snatch + Hang Power Snatch + OHS
\nRest 1min
\n10min EMOM
\n1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch<\/p>\n

The first 5min is for warm-up\/ technique.
\nBuild over the 10min EMOM<\/p><\/div>\n

<\/div>\n<\/div>\n<\/div>\n
\u00a0Workout<\/strong><\/div>\n
<\/div>\n
\n
“Kerosene”<\/div>\n
\n
4 x\u00a03min\u00a0AMRAP
\n25\/20 x Cal Row
\n15 x Toes to Bar
\n10 x Power Snatches<\/p>\n

Rest 2min after each round<\/p>\n

RX: 75\/55#
\nScaled 65\/35#<\/p>\n

Goal is to increase each rounds\/reps each round<\/p><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Strength Snatch Drills 5min EMOM 1 Power Snatch + Hang Power Snatch + OHS Rest 1min 10min EMOM 1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch The first 5min is for warm-up\/ technique. Build over the 10min EMOM \u00a0Workout “Kerosene” 4 x\u00a03min\u00a0AMRAP 25\/20 x Cal Row 15 x Toes to […]<\/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-2871","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nMonday030417 - 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\/monday030417\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Monday030417 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Strength Snatch Drills 5min EMOM 1 Power Snatch + Hang Power Snatch + OHS Rest 1min 10min EMOM 1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch The first 5min is for warm-up\/ technique. Build over the 10min EMOM \u00a0Workout “Kerosene” 4 x\u00a03min\u00a0AMRAP 25\/20 x Cal Row 15 x Toes to […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday030417\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2017-04-02T15:01:15+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-04-02T06:14:57+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<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\/monday030417\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday030417\/\",\"name\":\"Monday030417 - 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