{"id":31412,"date":"2019-11-21T03:43:06","date_gmt":"2019-11-21T08:43:06","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=31412"},"modified":"2019-11-21T03:47:08","modified_gmt":"2019-11-21T08:47:08","slug":"thursday-11-21-2019","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2019\/11\/21\/thursday-11-21-2019\/","title":{"rendered":"Thursday 11.21.2019"},"content":{"rendered":"

 <\/p>\n

\"\"<\/a>
JOIN US AND SLING SOME STEEL THIS SATURDAY! <\/i><\/strong>In House Weightlifting Meet available to any of our crew who want to aain some\u00a0<\/i>competitive<\/u><\/i>\u00a0experience… Come get in the mix for an Olympic Lifting throw down after open gym! Bring the lumber,\u00a0freaks!<\/i><\/figcaption><\/figure>\n

Warm-up Drills<\/span><\/strong>
\nI. Row 500m \/ Jumprope x 2:00
\nII. Dynamic Drills
\nIII. Yoga Series
\nIV. Mobility<\/p>\n

Impact\/Focus: Handstands & Pistols EMOTM<\/span>
\n<\/strong>For 12 Rounds complete the following; every minute on the minute.<\/p>\n

Odd Minutes x 4-6 reps (strict or kipping) Handstand Push-ups
\nEven Minutes x 6-10 reps (alternating L\/R) x Pistols<\/p>\n

Notes: Scaling options for modified HSPU’s, Handstand Walks, Pistol scaling will be covered during the whiteboard brief.<\/p>\n

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

“BAMCIS 2020”<\/span><\/strong>
\nComplete for time
\n10-8-6-4-2 x Front Squat (95\/65lbs)
\n10-10-10-10-10 x Toes-to-bar
\n35-35-35-35-35 x Double-unders<\/p>\n

Notes: Rx+ complete each set unbroken before moving on in the WOD; Front Squat weight upgraded to 135\/95lbs respectively. Scaling for Knees-2-Elbows will be hanging knee raises, Supine Leg Raises, or Abmat Sit-ups. Additional details for scaling will be covered during the whiteboard brief.<\/p>\n

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

Skill Development & Accessory<\/span><\/strong>
\n*Remedial Skill work and skill progression establishment for athletes that wish for additional guidance and coaching.
\n*Recovery & Mobility Efforts.
\n*Preparatory Emphasis on tomorrow’s 5RM Deadlift training.<\/p>\n","protected":false},"excerpt":{"rendered":"

  Warm-up Drills I. Row 500m \/ Jumprope x 2:00 II. Dynamic Drills III. Yoga Series IV. Mobility Impact\/Focus: Handstands & Pistols EMOTM For 12 Rounds complete the following; every minute on the minute. Odd Minutes x 4-6 reps (strict or kipping) Handstand Push-ups Even Minutes x 6-10 reps (alternating L\/R) x Pistols Notes: Scaling … 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\/31412"}],"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=31412"}],"version-history":[{"count":4,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/31412\/revisions"}],"predecessor-version":[{"id":31417,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/31412\/revisions\/31417"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=31412"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=31412"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=31412"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=31412"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}