{"id":908,"date":"2016-02-16T22:51:57","date_gmt":"2016-02-16T22:51:57","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=908"},"modified":"2016-04-20T03:42:12","modified_gmt":"2016-04-19T17:42:12","slug":"908-2","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/908-2\/","title":{"rendered":"Wednesday 17 02 16"},"content":{"rendered":"

\"DSC_0389<\/p>\n

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

Every 2 minutes, for 20 minutes (10 sets, 5 of each):
\nOdd Sets \u2013 Deadlift x 6 reps @ 3111
\nEven Sets \u2013 Dumbbell Bench Press x 6 reps @ 2011<\/p>\n

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

Every two minutes, for 20 minutes (10 sets) of:
\nClean x 1.1
\n(rest 10 seconds between singles)<\/p>\n

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+<\/p>\n

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

Complete as many rounds and reps as possible in 10 minutes of:
\n5 Strict Pull-Ups
\n10 Burpees
\n15 Russian Kettlebell Swings<\/p>\n

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

Complete as many rounds and reps as possible in 10 minutes of:
\n5 Ground to Overhead 185\/135#
\n10 Burpees Over the Barbell
\n15 Chest-to-Bar Pull-Ups<\/p>\n

Ninja<\/strong><\/p>\n

1.<\/strong><\/p>\n

One set of:
\nRing Muscle-Ups x Max Reps
\n(focus on head positioning, looking at a single point in front of you while executing the entire set)<\/p>\n

followed by\u2026<\/p>\n

One set for max reps of:
\n60 seconds of Jumping Bar Muscle-Ups
\n(Make this challenging by using a smaller box or higher bar so that you\u2019re challenged for the final 10-15 seconds.)<\/p>\n

2.<\/strong><\/p>\n

For time:
\n40 Wall Balls 30\/20#
\n12 Bar Muscle-Ups
\n30 Wall Balls
\n9 Bar Muscle-Ups
\n20 Wall Balls
\n6 Bar Muscle-Ups
\n10 Wall Balls
\n3 Bar Muscle-Ups<\/p>\n

Rest until fully recovered and then. .<\/p>\n

Complete rounds of 21, 15 and 9 reps for time:
\nCalories of Assault Bike
\nDeadlift 275\/185#<\/p>\n

3.<\/strong><\/p>\n

Three sets of:
\nAlternating Single-Leg Cross Toes to Bar x 20 reps<\/p>\n

Rest as needed<\/p>\n

followed by\u2026<\/p>\n

100 Hollow Body Bounces<\/p>\n","protected":false},"excerpt":{"rendered":"

Fitness Strength Every 2 minutes, for 20 minutes (10 sets, 5 of each): Odd Sets \u2013 Deadlift x 6 reps @ 3111 Even Sets \u2013 Dumbbell Bench Press x 6 reps @ 2011 Performance Strength Every two minutes, for 20 minutes (10 sets) of: Clean x 1.1 (rest 10 seconds between singles) Suggested loading per […]<\/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-908","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nWednesday 17 02 16 - 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\/908-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday 17 02 16 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness Strength Every 2 minutes, for 20 minutes (10 sets, 5 of each): Odd Sets \u2013 Deadlift x 6 reps @ 3111 Even Sets \u2013 Dumbbell Bench Press x 6 reps @ 2011 Performance Strength Every two minutes, for 20 minutes (10 sets) of: Clean x 1.1 (rest 10 seconds between singles) Suggested loading per […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/908-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-02-16T22:51:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-19T17:42:12+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/02\/DSC_0389-copy.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1122\" \/>\n\t<meta property=\"og:image:height\" content=\"1684\" \/>\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\":\"ImageObject\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/908-2\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/02\/DSC_0389-copy.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/02\/DSC_0389-copy.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/908-2\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/908-2\/\",\"name\":\"Wednesday 17 02 16 - 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