{"id":24248,"date":"2018-12-12T00:21:02","date_gmt":"2018-12-12T05:21:02","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=24248"},"modified":"2018-12-12T00:21:02","modified_gmt":"2018-12-12T05:21:02","slug":"wednesday-12-12-2018","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2018\/12\/12\/wednesday-12-12-2018\/","title":{"rendered":"Wednesday 12.12.2018"},"content":{"rendered":"

\"\"<\/span><\/strong><\/p>\n

Warm-up Drills<\/span><\/strong>
\nI. Row 2:00
\nII. Dynamic Series
\n-Run\/Jog
\n-High Knees
\n-Butt Kicks
\n-Shuffle
\n-Karaoke
\n-Run\/Jog
\n\u2026Then\u2026
\n-Tall Duck Walk
\n-Duck Walk
\n-High Bear Crawl
\n-Low Bear Crawl
\n-Scorpions
\nIII. Mobility<\/p>\n

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

Front Squat 4-4-4-4 (75%)<\/p>\n

Notes: Athletes should base their percentage for today’s workload off of their functional 1RM established on 12.05.2018.<\/p>\n

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

“Isabel or Grace”<\/strong><\/span><\/p>\n

Isabel<\/span><\/strong>
\n30 x Snatches for time<\/p>\n

OR<\/p>\n

Grace<\/span><\/strong>
\n30 x Clean and Jerks for time<\/p>\n

Men: 135 lb.
\nWomen: 95 lb.<\/p>\n

Notes: Isabel and Grace are two of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.<\/p>\n

Post your choice of girl and time and load to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"

Warm-up Drills I. Row 2:00 II. Dynamic Series -Run\/Jog -High Knees -Butt Kicks -Shuffle -Karaoke -Run\/Jog \u2026Then\u2026 -Tall Duck Walk -Duck Walk -High Bear Crawl -Low Bear Crawl -Scorpions III. Mobility Impact\/Focus: Front Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat Front Squat 4-4-4-4 (75%) … Read more<\/a><\/p>\n","protected":false},"author":3,"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\/24248"}],"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\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/comments?post=24248"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/24248\/revisions"}],"predecessor-version":[{"id":24250,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/24248\/revisions\/24250"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=24248"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=24248"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=24248"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=24248"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}