{"id":41134,"date":"2022-05-03T04:52:02","date_gmt":"2022-05-03T08:52:02","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=41134"},"modified":"2022-05-03T04:52:31","modified_gmt":"2022-05-03T08:52:31","slug":"41134","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2022\/05\/03\/41134\/","title":{"rendered":"Tuesday 05.03.2022"},"content":{"rendered":"
\"\"<\/a>
Congratulations to the 70th Academy!<\/em><\/figcaption><\/figure>\n

Warm-up Drills<\/span><\/strong>
\nI. Run 400m or Row 500m
\nII. Foam Rolling & Dynamics
\nIII. Mobility<\/p>\n

Impact\/Focus: Power Clean & Jerk<\/span><\/strong>
\n5-6 Rounds, on the 2:00, athletes will work through one of the following:<\/p>\n

A. Perform 1-3 reps of a Power or Full Clean & Jerk (whichever you will utilize in today\u2019s metcon), climbing weight across rounds as able. If possible, perform the reps as touch and go.<\/p>\n

B. Perform 1-3 reps of a Power or Full Clean & Jerk (whichever you will utilize in today\u2019s metcon), staying either at your intended metcon weight or 70% or a previous 1RM.<\/p>\n

OR<\/p>\n

C. Establish a new 1RM.<\/p>\n

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

\u201cGrace\u201d<\/span><\/strong>
\n30 x Clean & Jerk (135\/95lbs)<\/p>\n

Notes:<\/p>\n

Grace is one of the fastest CrossFit benchmark workouts.
\nReduce the load as necessary, weighing proficiency with these Olympic lifts so you can perform multiple reps unbroken and complete all the reps in less than 10 minutes.
\nCompare to scores from 06.08.2021 linked HERE<\/a><\/strong><\/em>.<\/p>\n

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

(Optional, time permitting)
\nRest 3-5:00, Then… Drop 10-20lbs and complete the following.<\/p>\n

“CYOA”<\/span><\/strong>
\n50 x GHD\/Abmat Sit-ups
\n30 x Full Clean & Jerk
\n50 x GHD\/Abmat Sit-ups<\/p>\n

Notes: Weight should be lighter than “Grace” to emphasize learning and movement intentions.<\/p>\n

Post scores to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"

Warm-up Drills I. Run 400m or Row 500m II. Foam Rolling & Dynamics III. Mobility Impact\/Focus: Power Clean & Jerk 5-6 Rounds, on the 2:00, athletes will work through one of the following: A. Perform 1-3 reps of a Power or Full Clean & Jerk (whichever you will utilize in today\u2019s metcon), climbing weight across … 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\/41134"}],"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=41134"}],"version-history":[{"count":2,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/41134\/revisions"}],"predecessor-version":[{"id":41138,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/41134\/revisions\/41138"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=41134"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=41134"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=41134"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=41134"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}