{"id":955,"date":"2016-02-22T08:35:25","date_gmt":"2016-02-22T08:35:25","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=955"},"modified":"2016-04-20T03:40:42","modified_gmt":"2016-04-19T17:40:42","slug":"tuesday-23-01-16","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday-23-01-16\/","title":{"rendered":"Tuesday 23 01 16"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-956\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/02\/DSC_0845_01.jpg\" alt=\"DSC_0845_01\" width=\"1500\" height=\"1000\" \/><\/p>\n<p><strong>Fitness Strength<\/strong><span class=\"text_exposed_show\"><br \/>\nEvery 3 minutes, for 12 minutes (4 sets):<br \/>\nBack Squat x 10 reps<br \/>\n(if you make all 10 reps, add weight the next set until you feel extremely challenged to make all 10 reps)<br \/>\nRest 20-30 seconds<br \/>\nProne Plank Hold x 60 seconds<\/span><\/p>\n<div class=\"text_exposed_show\">\n<p><strong>Fitness Workout<\/strong><br \/>\nThree rounds for time of:<br \/>\n20 Alternating Reverse Lunges with a Kettlebell<br \/>\n20 Russian Kettlebell Swings<br \/>\n20 V-Ups<\/p>\n<p><strong>Performance Strength<\/strong><br \/>\nEvery 2 minutes, for 10 minutes (5 sets):<br \/>\nBack Squat<br \/>\n*Set 1 \u2013 6 reps @ 65%<br \/>\n*Set 2 \u2013 4 reps @ 75%<br \/>\n*Set 3 \u2013 2 reps @ 80%<br \/>\n*Set 4 \u2013 2 reps @ 85%<br \/>\n*Set 5 \u2013 1 rep @ 90%<br \/>\nfollowed by\u2026<br \/>\nOne set of:<br \/>\nBack Squat x Max Unbroken Reps @ 80%<br \/>\n(athletes are allowed only on full breathing cycle at the top of the lift,<br \/>\nexhale, inhale, brace and descend \u2013 once more rest is taken at the top,<br \/>\nthe set is over)<\/p>\n<p><strong>Performance Workout<\/strong><br \/>\nFor time:<br \/>\n9 Thrusters 175\/115#<br \/>\n18 Toes to Bar<br \/>\n7 Thrusters<br \/>\n14 Toes to Bar<br \/>\n5 Thrusters<br \/>\n10 Toes to Bar<\/p>\n<p><strong>News: Only a few days left to register for the CrossFit open!!<\/strong><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Fitness Strength Every 3 minutes, for 12 minutes (4 sets): Back Squat x 10 reps (if you make all 10 reps, add weight the next set until you feel extremely challenged to make all 10 reps) Rest 20-30 seconds Prone Plank Hold x 60 seconds Fitness Workout Three rounds for time of: 20 Alternating Reverse [&hellip;]<\/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-955","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.5 - 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