{"id":38477,"date":"2021-08-02T07:50:56","date_gmt":"2021-08-02T11:50:56","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=38477"},"modified":"2021-08-02T07:50:56","modified_gmt":"2021-08-02T11:50:56","slug":"monday-07-02-2021","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2021\/08\/02\/monday-07-02-2021\/","title":{"rendered":"Monday 07.02.2021"},"content":{"rendered":"<p><strong><span style=\"color: #cc0000;\">Warm-up Drills<\/span><\/strong><br \/>\nI. Run 400m or Row 500m<br \/>\nII. Foam Rolling &amp; Dynamic Series (lat, t-spine emphasis)<br \/>\nIII. Mobility Drills<\/p>\n<p><strong><span style=\"color: #cc0000;\">Impact\/Focus: Push Jerk<\/span><\/strong><br \/>\nWarm-up as needed for starting weights @ +\/- 60% of a 1RM; work up in weight across the sets of two before completing all sets of 1 rep at the same weight per interval.<\/p>\n<p>Push Jerk 2-2-2-2-1-1-1<\/p>\n<p>Notes:<\/p>\n<ul>\n<li>Start at 60% of a 1RM as a general guideline.<\/li>\n<li>Climb for the sets of 2, same weight across the sets of 1.<\/li>\n<\/ul>\n<p>Post scores to comments.<\/p>\n<p><strong><span style=\"color: #cc0000;\">&#8220;Ruggers&#8221;<\/span><\/strong><br \/>\n3 Rounds for time of<br \/>\nRun 400m<br \/>\n12 x Pull-ups<br \/>\n24 x 1-arm Dumbbell Snatch<\/p>\n<p>Notes:<\/p>\n<ul>\n<li>Dumbbells @ @50\/35lbs.<\/li>\n<li>Alternate sides each repforthe dumbbell snatch.<\/li>\n<\/ul>\n<p>Post scores to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Drills I. Run 400m or Row 500m II. Foam Rolling &amp; Dynamic Series (lat, t-spine emphasis) III. Mobility Drills Impact\/Focus: Push Jerk Warm-up as needed for starting weights @ +\/- 60% of a 1RM; work up in weight across the sets of two before completing all sets of 1 rep at the same weight &#8230; <a title=\"Monday 07.02.2021\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2021\/08\/02\/monday-07-02-2021\/\" aria-label=\"More on Monday 07.02.2021\">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\/38477"}],"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=38477"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/38477\/revisions"}],"predecessor-version":[{"id":38479,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/38477\/revisions\/38479"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=38477"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=38477"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=38477"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=38477"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}