{"id":2877,"date":"2017-04-06T01:02:40","date_gmt":"2017-04-05T15:02:40","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2877"},"modified":"2017-04-02T20:06:12","modified_gmt":"2017-04-02T10:06:12","slug":"thursday060417","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday060417\/","title":{"rendered":"Thursday060417"},"content":{"rendered":"
\n

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

Pause Front Squat<\/p>\n

4 x 7<\/p>\n

\n
\n
– Build through sets
\n– Rest ~90sec between sets
\n– 3sec pause at bottom of squat<\/div>\n<\/div>\n

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

“Cousin Earl”<\/div>\n
<\/div>\n
For time:
\n20-15-10-5
\nDouble KB\/DB Thruster
\nBurpees<\/p>\n

RX: 24\/16kg
\nScaled\/Masters: 16\/12kg<\/p><\/div>\n

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

Strength Pause Front Squat 4 x 7 – Build through sets – Rest ~90sec between sets – 3sec pause at bottom of squat Workout “Cousin Earl” For time: 20-15-10-5 Double KB\/DB Thruster Burpees RX: 24\/16kg Scaled\/Masters: 16\/12kg<\/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-2877","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nThursday060417 - 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\/thursday060417\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday060417 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Strength Pause Front Squat 4 x 7 – Build through sets – Rest ~90sec between sets – 3sec pause at bottom of squat Workout “Cousin Earl” For time: 20-15-10-5 Double KB\/DB Thruster Burpees RX: 24\/16kg Scaled\/Masters: 16\/12kg\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday060417\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2017-04-05T15:02:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-04-02T10:06:12+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<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\/thursday060417\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday060417\/\",\"name\":\"Thursday060417 - 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