{"id":994,"date":"2016-03-05T01:56:37","date_gmt":"2016-03-04T14:56:37","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=994"},"modified":"2016-04-20T03:31:47","modified_gmt":"2016-04-19T17:31:47","slug":"saturday-04-03-16","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday-04-03-16\/","title":{"rendered":"Saturday 04 03 16"},"content":{"rendered":"

\"_DSC3768_edited\"<\/p>\n

Fitness, Performance, Ninja Strength<\/strong>
\n1.
\nFive sets of:
\nUnsupported Seated Strict Press x 5 reps
\nRest as needed
\n2.
\nFive sets of:
\nPush Press x 3 reps
\nRest as needed
\n3.
\nThree sets of:
\nChinese Rows x 5 reps @ 21X0
\nRest as needed
\nReverse Snow Angels x 15-20 reps
\nRest as needed
\nFace-Up Chinese Planks x 60 seconds
\nRest as needed<\/span><\/p>\n

\n

Fitness, Performance, Ninja Workout<\/strong>
\nFive sets of:
\n25 Calories of Rowing
\n50 Double-Unders
\nRest 2-3 minutes<\/p>\n

OLY<\/strong>
\n1.
\nFive sets of:
\n3-Position Snatch @ 70-75%
\n(high hang, mid-thigh, floor)
\nRest as needed
\n2.
\nFive Sets of:
\n3-Position Clean @ 70-75%
\n(high hang, mid-thigh, floor)
\nRest as needed
\n3.
\nFive sets of:
\nPush Jerk + Split Jerk @ 70-75%
\nRest as needed<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance, Ninja Strength 1. Five sets of: Unsupported Seated Strict Press x 5 reps Rest as needed 2. Five sets of: Push Press x 3 reps Rest as needed 3. Three sets of: Chinese Rows x 5 reps @ 21X0 Rest as needed Reverse Snow Angels x 15-20 reps Rest as needed Face-Up Chinese […]<\/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-994","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nSaturday 04 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\/saturday-04-03-16\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saturday 04 03 16 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Performance, Ninja Strength 1. Five sets of: Unsupported Seated Strict Press x 5 reps Rest as needed 2. Five sets of: Push Press x 3 reps Rest as needed 3. Three sets of: Chinese Rows x 5 reps @ 21X0 Rest as needed Reverse Snow Angels x 15-20 reps Rest as needed Face-Up Chinese […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday-04-03-16\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-03-04T14:56:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-19T17:31:47+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC3768_edited-1.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\/saturday-04-03-16\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC3768_edited-1.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC3768_edited-1.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday-04-03-16\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday-04-03-16\/\",\"name\":\"Saturday 04 03 16 - 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