{"id":36093,"date":"2020-12-02T05:02:51","date_gmt":"2020-12-02T10:02:51","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=36093"},"modified":"2020-12-02T10:45:20","modified_gmt":"2020-12-02T15:45:20","slug":"wednesday-12-02-2020","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2020\/12\/02\/wednesday-12-02-2020\/","title":{"rendered":"Wednesday 12.02.2020"},"content":{"rendered":"

Warm-up Drills<\/span><\/strong>
\nI. Row 2-3 Minutes
\nII. 2 Rounds of
\n5 x Power Clean
\n5 x Press
\n5 x Front Squats
\n10 x Hollow Rocks
\nIII. Mobility & Yoga Poses<\/p>\n

Impact\/Focus: Press 5\u00d75 Week 7<\/span><\/strong>
\nWarm-up as needed before working through the following every 3:00.<\/p>\n

Press 5-5-5-5-5<\/p>\n

**Week 7 Press Sets = + 2.5 to 10lbs from last week<\/p>\n

Notes:<\/p>\n

Base percentages on a five rep max Press.
\nFor week seven add an additional 2.5 to 10lbs (3-5% increase).
\nAthletes may perform the same weight as last training session if necessary.<\/p>\n

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

“Werk Werk”<\/span><\/strong>
\nComplete as many rounds\/reps as possible in 12:00 of
\nRow 21\/15kcal
\n15 x 1-arm Dumbbell Devil’s Press (alt.L\/R)
\n9 x Slamball<\/p>\n

Notes: Weight assignments today will be 50\/35lb dumbbells and 30-40lbs\/12-20lbs respectively for Slamball. Scale weights as necessary, reps will be the same at 1:1 for today.<\/p>\n

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

Video Demo Links for Today’s Movements\/Exercises:<\/span><\/strong>
\n**Click on each movement to open the video link**<\/p>\n

Warm-up Movements<\/strong><\/p>\n

    \n
  1. Rowing<\/a><\/li>\n
  2. Power Clean<\/a><\/li>\n
  3. Shoulder Press<\/a><\/li>\n
  4. Front Squat<\/a><\/li>\n
  5. Hollow Rock<\/a><\/li>\n<\/ol>\n

    Impact\/Focus Movements<\/strong><\/p>\n

      \n
    1. Shoulder Press<\/a><\/li>\n<\/ol>\n

      MetCon: “Werk Werk”<\/strong><\/p>\n

        \n
      1. Rowing<\/a><\/li>\n
      2. Devils Press<\/a><\/li>\n
      3. Slamball<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

        Warm-up Drills I. Row 2-3 Minutes II. 2 Rounds of 5 x Power Clean 5 x Press 5 x Front Squats 10 x Hollow Rocks III. Mobility & Yoga Poses Impact\/Focus: Press 5\u00d75 Week 7 Warm-up as needed before working through the following every 3:00. Press 5-5-5-5-5 **Week 7 Press Sets = + 2.5 to … 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\/36093"}],"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=36093"}],"version-history":[{"count":4,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/36093\/revisions"}],"predecessor-version":[{"id":36109,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/36093\/revisions\/36109"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=36093"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=36093"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=36093"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=36093"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}