{"id":2873,"date":"2017-04-04T01:39:03","date_gmt":"2017-04-03T15:39:03","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2873"},"modified":"2017-04-02T19:40:12","modified_gmt":"2017-04-02T09:40:12","slug":"tuesday040417","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday040417\/","title":{"rendered":"Tuesday040417"},"content":{"rendered":"
\n

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

3 Sets<\/p>\n

4 x Strict Pull-ups
\n8 x Kipping Pull-ups
\n2-4 x Bar Muscle-ups<\/p>\n

or<\/p>\n

4 x Strict Pull-ups
\n6 x Kipping or jumping Pull-ups
\n4 x Strict Pull-ups<\/p>\n

Scale where you need to. Do as much RX as possible.
\nTry to do the complex without coming off the bar<\/p>\n

Butterflies are allowed<\/p><\/div>\n

\n
<\/div>\n<\/div>\n<\/div>\n
\u00a0Workout<\/strong><\/div>\n
<\/div>\n
“Compression”<\/div>\n
<\/div>\n
\n
Same Sex Teams of 2:<\/p>\n

15min AMRAP of:<\/p>\n

Buy In: 10 Alternating Burpee Box Overs
\n25 x Hang Power Cleans
\n30 x Front Squats
\n35 x Shoulder to overhead
\n40 x Back Squats
\nCash out: AMRAP Burpee box jump overs with remaining time<\/p>\n

RX: 155\/105#
\nScaled\/masters: 115\/75#<\/p>\n

Bar cannot touch ground once the clock has started
\n6 Burpee penalty (3 Each member)<\/p>\n

Burpees must be done alternating
\nBarbell movements can be split however between members
\nComplete all reps before moving on to the next<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Gymnastics 3 Sets 4 x Strict Pull-ups 8 x Kipping Pull-ups 2-4 x Bar Muscle-ups or 4 x Strict Pull-ups 6 x Kipping or jumping Pull-ups 4 x Strict Pull-ups Scale where you need to. Do as much RX as possible. Try to do the complex without coming off the bar Butterflies are allowed \u00a0Workout […]<\/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-2873","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nTuesday040417 - 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\/tuesday040417\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tuesday040417 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Gymnastics 3 Sets 4 x Strict Pull-ups 8 x Kipping Pull-ups 2-4 x Bar Muscle-ups or 4 x Strict Pull-ups 6 x Kipping or jumping Pull-ups 4 x Strict Pull-ups Scale where you need to. Do as much RX as possible. Try to do the complex without coming off the bar Butterflies are allowed \u00a0Workout […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday040417\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2017-04-03T15:39:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-04-02T09:40:12+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\/tuesday040417\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday040417\/\",\"name\":\"Tuesday040417 - 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