{"id":19860,"date":"2018-05-03T00:03:55","date_gmt":"2018-05-03T04:03:55","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=19860"},"modified":"2018-05-03T10:07:05","modified_gmt":"2018-05-03T14:07:05","slug":"thursday-05-03-2018","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2018\/05\/03\/thursday-05-03-2018\/","title":{"rendered":"Thursday 05.03.2018"},"content":{"rendered":"<p><strong><span style=\"color: #cc0000;\"><a href=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2018\/05\/Image-1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-19861\" style=\"border: 1px solid black;\" src=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2018\/05\/Image-1-186x300.jpg\" alt=\"\" width=\"186\" height=\"300\" srcset=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2018\/05\/Image-1-186x300.jpg 186w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2018\/05\/Image-1-600x970.jpg 600w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2018\/05\/Image-1-768x1242.jpg 768w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2018\/05\/Image-1-633x1024.jpg 633w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2018\/05\/Image-1.jpg 1125w\" sizes=\"(max-width: 186px) 100vw, 186px\" \/><\/a>Warm-up Drills<\/span><\/strong><br \/>\nI. Run 400m<br \/>\nII. 3 Rounds of<br \/>\n5 x Hit and Catch (Power Snatch)<br \/>\n5 x Snatch Balance<br \/>\n5 x Power Snatch<br \/>\n:10 x Ring Support + 1 x Negative<br \/>\nIII. Mobility<\/p>\n<p><strong><span style=\"color: #cc0000;\">Impact\/Focus: Weighted &amp; Bodyweight Ring Dips<\/span><\/strong><br \/>\nAthletes should select from the following options based on their current Ring Dip\/Dip level of development.<\/p>\n<p>*Warm up: 3 sets x 5 reps (un-weighted;strict)<br \/>\nI. Weighted Ring Dips: 5-5-3-3-1-1RM<br \/>\nII. Strict Ring Dips: 6 sets of 5-7 reps<br \/>\nIII. Scaled Ring Dips Methods: 6 sets of 5-7 reps<\/p>\n<p>Post loads to comments.<\/p>\n<p><strong><span style=\"color: #cc0000;\">&#8220;Barring Party&#8221;<\/span><\/strong><br \/>\n4 Rounds for time of<br \/>\n6 x Power Snatch (135\/95lbs)<br \/>\n12 x Front Squat (135\/95lbs)<br \/>\n18 x Ring Rows<\/p>\n<p>Post scores to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Drills I. Run 400m II. 3 Rounds of 5 x Hit and Catch (Power Snatch) 5 x Snatch Balance 5 x Power Snatch :10 x Ring Support + 1 x Negative III. Mobility Impact\/Focus: Weighted &amp; Bodyweight Ring Dips Athletes should select from the following options based on their current Ring Dip\/Dip level of &#8230; <a title=\"Thursday 05.03.2018\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2018\/05\/03\/thursday-05-03-2018\/\" aria-label=\"More on Thursday 05.03.2018\">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\/19860"}],"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=19860"}],"version-history":[{"count":2,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/19860\/revisions"}],"predecessor-version":[{"id":19867,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/19860\/revisions\/19867"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=19860"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=19860"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=19860"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=19860"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}