{"id":40186,"date":"2022-01-31T05:51:00","date_gmt":"2022-01-31T10:51:00","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=40186"},"modified":"2022-01-31T05:51:00","modified_gmt":"2022-01-31T10:51:00","slug":"monday-01-31-2022","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2022\/01\/31\/monday-01-31-2022\/","title":{"rendered":"Monday 01.31.2022"},"content":{"rendered":"<p><strong><span style=\"color: #cc0000;\">Warm-up Drills<\/span><\/strong><br \/>\nI. 3 rounds of<br \/>\nJump Rope x 1:00<br \/>\n10 x Hollow Rocks<br \/>\n10 x Banded Pull Aparts<br \/>\nII. Dynamics &amp; Mobility<\/p>\n<p><strong><span style=\"color: #cc0000;\">Impact\/Focus: Back Squat 5-3-1+ (WEEK 3)<\/span><\/strong><br \/>\nWork through the following sets of Back Squat using the percentage based sets outlined below.<\/p>\n<p>Warm-up Sets<br \/>\n8-10 reps x Air Squat<br \/>\n8-10 reps x Barbell<br \/>\n8-10 reps x &lt;40%<br \/>\n5 x 50%<br \/>\n3 x 65%<\/p>\n<p>Working Sets<br \/>\n5 x 75%<br \/>\n3 x 85%<br \/>\n1+ x 95% (max reps)<\/p>\n<p>Post scores to comments.<\/p>\n<p><strong><span style=\"color: #cc0000;\">&#8220;Icecapades&#8221;<\/span><\/strong><br \/>\n4 Rounds for time<\/p>\n<p>10 x Push Press\/Jerk (115\/85lbs)<br \/>\n12 x Pull-ups<br \/>\n40 x Double-unders<\/p>\n<p>*1:00 rest between efforts.<\/p>\n<p>Post scores to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Drills I. 3 rounds of Jump Rope x 1:00 10 x Hollow Rocks 10 x Banded Pull Aparts II. Dynamics &amp; Mobility Impact\/Focus: Back Squat 5-3-1+ (WEEK 3) Work through the following sets of Back Squat using the percentage based sets outlined below. Warm-up Sets 8-10 reps x Air Squat 8-10 reps x Barbell &#8230; <a title=\"Monday 01.31.2022\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2022\/01\/31\/monday-01-31-2022\/\" aria-label=\"More on Monday 01.31.2022\">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\/40186"}],"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=40186"}],"version-history":[{"count":2,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/40186\/revisions"}],"predecessor-version":[{"id":40188,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/40186\/revisions\/40188"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=40186"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=40186"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=40186"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=40186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}