{"id":1481,"date":"2012-12-05T05:18:36","date_gmt":"2012-12-05T09:18:36","guid":{"rendered":"http:\/\/newhampshire.sitesasrx.com\/?p=1481"},"modified":"2012-12-05T05:18:36","modified_gmt":"2012-12-05T09:18:36","slug":"press-lias-12-05-2012","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2012\/12\/05\/press-lias-12-05-2012\/","title":{"rendered":"12.05.2012"},"content":{"rendered":"

<\/em>Warm-up Drills<\/strong><\/span>
\nI. Run 800m
\nII.”Burgener Drill” (3Rnds\/PVC)
\nIII. 2 Rounds of
\n7 x Medicine Ball Cleans
\n7 x Push-ups
\nIV. Mobility<\/p>\n

Impact\/Focus: Press 5-5-5+<\/strong><\/span>
\nWork through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
\nPercentages for sets and reps are derived from this number.
\nThe final set is a \u201c+\u201d set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.<\/p>\n

5 x 40%
\n5 x 50%
\n5 x 60%
\n5 x 65%
\n5 x 75%
\n5+ x 85%<\/p>\n

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

“Lais”<\/strong><\/span>
\nFor time
\n3 x Rope Climbs
\n30 x DB Walking Lunges (50\/35lbs)
\n20 x Clapping Push-ups
\n35 x Box Jumps (24\/20”)
\n30 x Ring Dips
\n20 x Toes-2-Bar\/K2E’s
\n35 x DB Burpee Pick-ups (50\/35lbs)
\n30 x Slamball (40\/20lbs)
\n20 x DB Hang Squat Clean (50\/35lbs)
\n35 x GHD Sit-ups
\n30 x Back Extensions
\n20 x DB Thrusters (50\/35lbs)<\/p>\n

Post scores to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"

Warm-up Drills I. Run 800m II.”Burgener Drill” (3Rnds\/PVC) III. 2 Rounds of 7 x Medicine Ball Cleans 7 x Push-ups IV. Mobility Impact\/Focus: Press 5-5-5+ Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight. Percentages for sets and reps are derived from this number. The … 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\/1481"}],"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=1481"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/1481\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=1481"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=1481"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=1481"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=1481"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}