{"id":26599,"date":"2019-06-19T04:00:23","date_gmt":"2019-06-19T08:00:23","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=26599"},"modified":"2019-06-19T12:06:01","modified_gmt":"2019-06-19T16:06:01","slug":"wednesday-06-19-2019","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2019\/06\/19\/wednesday-06-19-2019\/","title":{"rendered":"Wednesday 06.19.2019"},"content":{"rendered":"

Announcement:\u00a0<\/strong>Our Next\u00a0On-Ramp Course<\/span> <\/em>begins<\/span><\/strong><\/p>\n

\u00a0July 9th, 2019 @ 6PM…\u00a0<\/em><\/span><\/strong><\/span>Learn more by clicking HERE<\/a>.<\/em><\/strong><\/p>\n

 <\/p>\n

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

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

Impact\/Focus: Snatch 1RM<\/span><\/strong>
\nWarm-up Sets\/Reps as necessary building to heavy single reps before establishing a new 1-rep max Snatch.<\/p>\n

 <\/p>\n

Snatch 1-1-1-1-1RM<\/p>\n

Notes: Athletes will work through PVC & Barbell Snatch Drills and Warm-up sets as a class prior to moving into individual lifting time (Examples include PVC and Barbell work through Angel Drops, Hit & Catch Drill, and Snatch Balance Drills with a Full Snatch Technique Emphasis).<\/p>\n

Link for Angel Drops found HERE.<\/a><\/strong>
\nLink for John North’s Hit and Catch Part 1 found HERE.<\/a><\/strong>
\nLink for John North’s Hit and Catch Part 2 found HERE.<\/a><\/strong>
\nLink for John North’s Hit and Catch Part 3 found HERE.<\/a><\/strong><\/p>\n

\"\"<\/a>
Oly Guidance: Sets, Reps, %’s, and rest times between efforts…<\/figcaption><\/figure>\n

Warm-up guidance will be covered during the Whiteboard training brief regarding sets, reps, %’s and timeframes for rest between lifts.<\/p>\n

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

“Roots, Twisted”<\/span><\/strong>
\nFor time
\nRow 35kcal
\nRow time = Handstand Hold
\nRow 30kcal
\nRow time = Static L-sit
\nRow 25kcal
\nRow time = Plank
\nRow 20kcal
\nRow time x Max Ring Dips<\/p>\n

Notes: After each Row interval accumulate an equal amount of time as it took to complete the kcal assignment for each of the four gymnastics tasks. Use as few sets as possible while ensuring primary efforts are towards adhering to the strictest standards of movement\/holds during execution in training.<\/p>\n

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

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Announcement:\u00a0Our Next\u00a0On-Ramp Course begins \u00a0July 9th, 2019 @ 6PM…\u00a0Learn more by clicking HERE.   Warm-up Drills I. Coach\u2019s Choice II. Dynamic & Static Mobility Impact\/Focus: Snatch 1RM Warm-up Sets\/Reps as necessary building to heavy single reps before establishing a new 1-rep max Snatch.   Snatch 1-1-1-1-1RM Notes: Athletes will work through PVC & Barbell Snatch … 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\/26599"}],"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=26599"}],"version-history":[{"count":10,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/26599\/revisions"}],"predecessor-version":[{"id":26628,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/26599\/revisions\/26628"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=26599"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=26599"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=26599"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=26599"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}