{"id":982,"date":"2016-03-02T01:52:30","date_gmt":"2016-03-01T14:52:30","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=982"},"modified":"2016-04-20T03:33:20","modified_gmt":"2016-04-19T17:33:20","slug":"wednesday-02-03-16","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday-02-03-16\/","title":{"rendered":"Wednesday 02 03 16"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-983\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC3038.jpg\" alt=\"_DSC3038\" width=\"1200\" height=\"801\" \/><\/p>\n<p><strong>Fitness Strength<\/strong><br \/>\nEvery 2 minutes, for 12 minutes<br \/>\n(6 sets):<span class=\"text_exposed_show\"><br \/>\nBack Squat<br \/>\n*Set 1 \u2013 10 reps<br \/>\n*Set 2 \u2013 10 reps<br \/>\n*Set 3 \u2013 8 reps<br \/>\n*Set 4 \u2013 8 reps<br \/>\n*Set 5 \u2013 6 reps<br \/>\n*Set 6 \u2013 6 reps<br \/>\nAdd weight every set.<\/span><\/p>\n<div class=\"text_exposed_show\">\n<p><strong>Fitness Workout<\/strong><br \/>\nEvery 3 minutes, for 15 minutes<br \/>\n(5 sets) for times:<br \/>\nRow 250\/200 Meters<br \/>\n8 Front Squats or Goblet Squats<br \/>\n12 Toes to Bar<\/p>\n<p><strong>Performance Strength<\/strong><br \/>\nEvery 2 minutes, for 10 minutes<br \/>\n(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 @ 83%<br \/>\n(athletes are allowed only on full breathing cycle at the top of the lift \u2013<br \/>\nexhale, inhale, brace and descend \u2013 once more rest is taken at the top,<br \/>\nthe set is over)<\/p>\n<\/div>\n<p><strong>Performance Workout<\/strong><br \/>\nEvery 3 minutes, for 15 minutes<br \/>\n(5 sets) for times:<br \/>\nRow 250\/200 Meters<br \/>\n8 Front Squats 175\/115#<br \/>\n12 Toes to Bar<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fitness Strength Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 \u2013 10 reps *Set 2 \u2013 10 reps *Set 3 \u2013 8 reps *Set 4 \u2013 8 reps *Set 5 \u2013 6 reps *Set 6 \u2013 6 reps Add weight every set. Fitness Workout Every 3 minutes, for 15 minutes (5 [&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-982","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 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Wednesday 02 03 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\/wednesday-02-03-16\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday 02 03 16 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness Strength Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 \u2013 10 reps *Set 2 \u2013 10 reps *Set 3 \u2013 8 reps *Set 4 \u2013 8 reps *Set 5 \u2013 6 reps *Set 6 \u2013 6 reps Add weight every set. Fitness Workout Every 3 minutes, for 15 minutes (5 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday-02-03-16\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-03-01T14:52:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-19T17:33:20+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC3038.jpg\" \/>\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\/wednesday-02-03-16\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC3038.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC3038.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday-02-03-16\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday-02-03-16\/\",\"name\":\"Wednesday 02 03 16 - 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