{"id":30060,"date":"2019-10-11T05:15:17","date_gmt":"2019-10-11T09:15:17","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=30060"},"modified":"2019-10-11T05:15:17","modified_gmt":"2019-10-11T09:15:17","slug":"friday-10-11-2019","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2019\/10\/11\/friday-10-11-2019\/","title":{"rendered":"Friday 10.11.2019"},"content":{"rendered":"<figure id=\"attachment_29807\" aria-describedby=\"caption-attachment-29807\" style=\"width: 290px\" class=\"wp-caption alignleft\"><a href=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2019\/10\/open.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-29807\" style=\"border: 1px solid black;\" src=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2019\/10\/open-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2019\/10\/open-300x300.jpg 300w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2019\/10\/open-150x150.jpg 150w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2019\/10\/open-100x100.jpg 100w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2019\/10\/open.jpg 461w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><figcaption id=\"caption-attachment-29807\" class=\"wp-caption-text\"><strong><em>IT IS HEEEERRRRREEEEEE!<\/em><\/strong><\/figcaption><\/figure>\n<p><strong><span style=\"color: #cc0000;\">Warm-up Drills<\/span><\/strong><br \/>\nI. Run or Row 400\/500m<br \/>\nII. Dynamic Drills<br \/>\nIII. Yoga Series<br \/>\nIV. Mobility<\/p>\n<p><strong><span style=\"color: #cc0000;\">Impact\/Focus: Deadlift 5-4-3-2-1<\/span><\/strong><br \/>\nWork through the following sets\/reps after warming up with individual discretion to begin at 60-70% of a 1RM. Use no more than the sets listed for each working effort. Use the most challenging loads possible with proper execution. Controlled negatives until 90% or heavier.<\/p>\n<p>Deadlift 5-4-3-2-1<\/p>\n<p>Post loads to comments.<\/p>\n<p><strong><span style=\"color: #cc0000;\">&#8220;SLAMRAPS&#8221;<\/span><\/strong><br \/>\n12:00 AMRAP of<br \/>\nRow 18kcal<br \/>\n15 x Slamball (40,30\/20,12lbs)<br \/>\n12 x Push-ups\/Ring Push-ups<\/p>\n<p>Post scores to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Drills I. Run or Row 400\/500m II. Dynamic Drills III. Yoga Series IV. Mobility Impact\/Focus: Deadlift 5-4-3-2-1 Work through the following sets\/reps after warming up with individual discretion to begin at 60-70% of a 1RM. Use no more than the sets listed for each working effort. Use the most challenging loads possible with proper &#8230; <a title=\"Friday 10.11.2019\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2019\/10\/11\/friday-10-11-2019\/\" aria-label=\"More on Friday 10.11.2019\">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\/30060"}],"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=30060"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/30060\/revisions"}],"predecessor-version":[{"id":30061,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/30060\/revisions\/30061"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=30060"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=30060"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=30060"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=30060"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}