{"id":30451,"date":"2019-10-23T04:22:38","date_gmt":"2019-10-23T08:22:38","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=30451"},"modified":"2019-10-23T04:23:19","modified_gmt":"2019-10-23T08:23:19","slug":"wednesday-10-23-2019","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2019\/10\/23\/wednesday-10-23-2019\/","title":{"rendered":"Wednesday 10.23.2019"},"content":{"rendered":"
\"\"<\/a>
From Left to Right: Anne, Doc JJ, and Cuzin G sharpening themselves for 20.3!<\/em><\/figcaption><\/figure>\n

Warm-up Drills<\/span><\/strong>
\nI. Spikeball or Row 500m
\nII. Dynamic Drills
\nIII. Yoga Series
\nIV. Mobility<\/p>\n

Impact\/Focus: Back Squat Single Rep Intervals<\/span><\/strong>
\n10 Rounds, on the :75 seconds.
\nWarm up to a starting weight between 60% and 70% of a 1RM Back Squat.<\/p>\n

Complete 10 Rounds of the following workload every :75 seconds. Climb wight every 1-2 Rounds as able.<\/p>\n

1 x Back Squat (starting at 60-70% 1RM)<\/p>\n

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

“Snozberries”<\/span><\/strong>
\n7 Rounds for time (15:00 time cap)
\n2 x Squat Clean & Jerk
\n7 x C2B Pull-ups
\n9 x Box Jump Over’s (24\/20”)<\/p>\n

Notes: Points of performance, movement review and demo’s, technique priorities, and scaling will be covered for athlete’s during and after the whiteboard brief while the WOD is set up.<\/p>\n

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

Warm-up Drills I. Spikeball or Row 500m II. Dynamic Drills III. Yoga Series IV. Mobility Impact\/Focus: Back Squat Single Rep Intervals 10 Rounds, on the :75 seconds. Warm up to a starting weight between 60% and 70% of a 1RM Back Squat. Complete 10 Rounds of the following workload every :75 seconds. Climb wight every … 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\/30451"}],"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=30451"}],"version-history":[{"count":2,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/30451\/revisions"}],"predecessor-version":[{"id":30454,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/30451\/revisions\/30454"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=30451"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=30451"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=30451"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=30451"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}