{"id":10194,"date":"2016-12-13T00:58:54","date_gmt":"2016-12-13T04:58:54","guid":{"rendered":"http:\/\/newhampshire.sitesasrx.com\/?p=8916"},"modified":"2016-12-13T00:58:54","modified_gmt":"2016-12-13T04:58:54","slug":"12-13-2016","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2016\/12\/13\/12-13-2016\/","title":{"rendered":"12.13.2016"},"content":{"rendered":"

\"img_3033\"Warm-up Drills<\/span><\/strong>
\nI. Coach\u2019s Choice
\nII. Mobility<\/p>\n

Impact\/Focus: Power Clean<\/span><\/strong>
\nWarm up as needed (3 sets x 3-5 reps, increasing weight each set) before working to establish 9, 6, and 3 rep records of ‘Unbroken’ Power Cleans;<\/p>\n

Power Clean x 7-6-5<\/p>\n

Notes: Reference the following two posts for relevant training recently executed,\u00a011.15.2016<\/a> and 11.29.2016.<\/a>
\nToday’s repetitions are Touch and go at the deck only. Even a re-grip off the deck is a foul. No dumping. Increase weights across sets and track total load lifted as set 1 weight + set 2 weight + set 3 weight. Rest as needed between sets.<\/p>\n

Post loads to comments.<\/p>\n

“Hellenic-Fifer”<\/span><\/strong>
\n5 Rounds for time of
\nRow 15kcal
\n12 x 1-arm DB Snatch (50\/30lbs; Alt.R+L)
\n9 x Box Jumps (24\/20”)<\/p>\n

Notes: Alternate arms for the KB Snatch; each round has a 6 reps per arm (12 total).<\/p>\n

Post scores to comments.<\/p>\n

Skill Development<\/span><\/strong>
\nComplete the following L-sit static hold interval work as shown below.<\/p>\n

L-sit Static Hold:
\n8 Rounds of (:20 work x :10 rest)<\/p>\n

Notes: Utilize rings, paralettes, or a pull-up station for a flex-arm hang movement set-up\u00a0as needed.<\/p>\n

Post cumulative time in L-sit to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"

Warm-up Drills I. Coach\u2019s Choice II. Mobility Impact\/Focus: Power Clean Warm up as needed (3 sets x 3-5 reps, increasing weight each set) before working to establish 9, 6, and 3 rep records of ‘Unbroken’ Power Cleans; Power Clean x 7-6-5 Notes: Reference the following two posts for relevant training recently executed,\u00a011.15.2016 and 11.29.2016. Today’s … Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"generate_page_header":"","footnotes":"","_jetpack_memberships_contains_paid_content":false},"categories":[7],"tags":[],"table_tags":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/10194"}],"collection":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/comments?post=10194"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/10194\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=10194"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=10194"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=10194"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=10194"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}