{"id":37754,"date":"2021-05-19T04:53:11","date_gmt":"2021-05-19T08:53:11","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=37754"},"modified":"2021-05-19T04:53:11","modified_gmt":"2021-05-19T08:53:11","slug":"wednesday-05-19-2021","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2021\/05\/19\/wednesday-05-19-2021\/","title":{"rendered":"Wednesday 05.19.2021"},"content":{"rendered":"<p><a href=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2021\/05\/IMG_5384-scaled.jpg\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-37755\" style=\"border: .3px solid black;\" src=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2021\/05\/IMG_5384-300x197.jpg\" alt=\"\" width=\"457\" height=\"300\" srcset=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2021\/05\/IMG_5384-300x197.jpg 300w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2021\/05\/IMG_5384-1024x671.jpg 1024w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2021\/05\/IMG_5384-768x504.jpg 768w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2021\/05\/IMG_5384-1536x1007.jpg 1536w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2021\/05\/IMG_5384-scaled.jpg 2048w\" sizes=\"(max-width: 457px) 100vw, 457px\" \/><\/a><\/p>\n<p><strong><span style=\"color: #cc0000;\">Warm-up Drills<\/span><\/strong><br \/>\nI. Row 500m<br \/>\nII. Dynamic Series<br \/>\nIII. Scorpion\/Yoga Sandwich<br \/>\nIV. Mobility Drills<\/p>\n<p><strong><span style=\"color: #cc0000;\">Impact\/Focus: Press Wk4<\/span><\/strong><br \/>\nWarm-up as needed before working through the following every 2:00.<\/p>\n<p>Press 5-5-5-5-5 reps<br \/>\n(increase weights by 3.5\/5\/or 7% from last week)<br \/>\nPush Press x 5-8 Reps<\/p>\n<p>Notes:<\/p>\n<ul>\n<li>Athletes will be increasing weight from last week by one of the percentages options shown above for their 5 sets of 5 reps x Press today.<\/li>\n<li>Perform 5-8 Push Presses (same weight or lighter) for two sets at the start and conclusion of the 6th round on the clock.<\/li>\n<\/ul>\n<p>Post scores to comments.<\/p>\n<p><strong><span style=\"color: #cc0000;\">&#8220;Burntown&#8221;<\/span><\/strong><br \/>\nComplete for time<\/p>\n<p>50 x Slamball\/Hammer Strikes<br \/>\nThen&#8230;<br \/>\n30-20-10 reps of<br \/>\nAmerican Kettlebell Swings (24\/16kg)<br \/>\nBurpees<br \/>\nThen&#8230;<br \/>\n30 x Slamball\/Hammer Strikes<\/p>\n<p>Post scores to comments.<\/p>\n<p><strong><span style=\"color: #cc0000;\">Skill Development<\/span><\/strong><br \/>\nOptional\/Time Permitting<br \/>\n10 x Inverted Burpees<br \/>\nor<br \/>\n10 x Kick-up into attempts to work a Handstand\/Inversion drill<\/p>\n<p>Post training to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Drills I. Row 500m II. Dynamic Series III. Scorpion\/Yoga Sandwich IV. Mobility Drills Impact\/Focus: Press Wk4 Warm-up as needed before working through the following every 2:00. Press 5-5-5-5-5 reps (increase weights by 3.5\/5\/or 7% from last week) Push Press x 5-8 Reps Notes: Athletes will be increasing weight from last week by one of &#8230; <a title=\"Wednesday 05.19.2021\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2021\/05\/19\/wednesday-05-19-2021\/\" aria-label=\"More on Wednesday 05.19.2021\">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\/37754"}],"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=37754"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/37754\/revisions"}],"predecessor-version":[{"id":37756,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/37754\/revisions\/37756"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=37754"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=37754"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=37754"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=37754"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}