{"id":18668,"date":"2017-11-01T23:05:50","date_gmt":"2017-11-02T03:05:50","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=18668"},"modified":"2017-11-01T23:12:53","modified_gmt":"2017-11-02T03:12:53","slug":"thursday-11-02-2017","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2017\/11\/01\/thursday-11-02-2017\/","title":{"rendered":"Thursday 11.02.2017"},"content":{"rendered":"
\"\"<\/a>
DINO-MIGHTY!!! (x2)<\/figcaption><\/figure>\n

ANNOUNCEMENTS:<\/strong>
\n\u2013 Our November on-ramp begins next Tuesday Nov 7th at 6pm! Spread the word!<\/p>\n

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

 <\/p>\n

Impact\/Focus: Push\/Split Jerk<\/span><\/strong>
\nWarm up as needed (3 sets x 3 to 5 reps) before completing the following workload for Push\/Split Jerk.<\/p>\n

Push\/Split Jerk 5-5-3-3-1-1 (Increasing)<\/p>\n

Notes: Gold standard for those feeling frisky today would be to establish a new 5, 3, and 1 rep ‘functional’ maximum (i.e. executed under non-ideal conditions) across working sets. Get after it, freaks!<\/p>\n

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

“Swankster”<\/span><\/strong>
\nFor time
\nRow 1000m
\n30 x Plyo Push-ups
\n30 x Abmat Sit-ups
\nRow 500m
\n20 x Plyo Push-ups
\n20 x Abmat Sit-ups
\nRow 250m
\n10 x Plyo Push-ups
\n10 x Abmat Sit-ups<\/p>\n

Notes: Abmat Sit-ups are un-anchored today. Plyo Pushp-ups finish the push-up range of motion with an explosive arm extension that elevates the athlete to a plank position on 45\/25lb bumper plates (positioned just outside traditional Push-up hand or shoulder width). The push-up resumes once hands are walked back down between the plates for each subsequent repetition.<\/p>\n

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

ANNOUNCEMENTS: \u2013 Our November on-ramp begins next Tuesday Nov 7th at 6pm! Spread the word! Warm-up Drills I. Coach\u2019s Choice II. Mobility   Impact\/Focus: Push\/Split Jerk Warm up as needed (3 sets x 3 to 5 reps) before completing the following workload for Push\/Split Jerk. Push\/Split Jerk 5-5-3-3-1-1 (Increasing) Notes: Gold standard for those feeling … 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\/18668"}],"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=18668"}],"version-history":[{"count":5,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/18668\/revisions"}],"predecessor-version":[{"id":18675,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/18668\/revisions\/18675"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=18668"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=18668"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=18668"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=18668"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}