{"id":18334,"date":"2017-09-20T23:20:00","date_gmt":"2017-09-21T03:20:00","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=18334"},"modified":"2017-09-20T23:21:35","modified_gmt":"2017-09-21T03:21:35","slug":"thursday-09-21-2017","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2017\/09\/20\/thursday-09-21-2017\/","title":{"rendered":"Thursday 09.21.2017"},"content":{"rendered":"
\"\"<\/a>
Dino Push Jerking 255lbs like buttah. Yesssss!<\/figcaption><\/figure>\n

Warm-up Drills<\/span><\/strong>
\nI. Run 400m
\nII. 9 Fundamentals x 5 reps each
\nIII. Mobility<\/p>\n

“Oh, Snap”<\/span><\/strong>
\nComplete as many rounds\/reps as possible in 18:00 of
\n40kcal Row
\n40 x GHD Sit-ups
\n40 x 1-arm DB Snatch (alt.L\/R;50\/35lbs)
\n40 x Russian Twists (50\/35lbs)
\n40 x Walking Lunges (20R+20L)<\/p>\n

Notes: Each rotation of the torso is one repetition of a Russian Twist. Use a singe dumbbell held with both hands for this movement, feet elevated during execution. DB Snatch is 20 reps per arm, alternating sides with a single dumbbell. Walking lunges are 20 per leg.<\/p>\n

Get some, freaks.<\/p>\n

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

Skill Development<\/span><\/strong>
\n*See whiteboard for guidance.<\/p>\n","protected":false},"excerpt":{"rendered":"

Warm-up Drills I. Run 400m II. 9 Fundamentals x 5 reps each III. Mobility “Oh, Snap” Complete as many rounds\/reps as possible in 18:00 of 40kcal Row 40 x GHD Sit-ups 40 x 1-arm DB Snatch (alt.L\/R;50\/35lbs) 40 x Russian Twists (50\/35lbs) 40 x Walking Lunges (20R+20L) Notes: Each rotation of the torso is one … 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\/18334"}],"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=18334"}],"version-history":[{"count":2,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/18334\/revisions"}],"predecessor-version":[{"id":18338,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/18334\/revisions\/18338"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=18334"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=18334"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=18334"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=18334"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}