{"id":42128,"date":"2022-08-10T04:45:34","date_gmt":"2022-08-10T08:45:34","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=42128"},"modified":"2022-08-14T13:48:31","modified_gmt":"2022-08-14T17:48:31","slug":"08-10-2022","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2022\/08\/10\/08-10-2022\/","title":{"rendered":"Wednesday 08.10.2022"},"content":{"rendered":"<figure id=\"attachment_42129\" aria-describedby=\"caption-attachment-42129\" style=\"width: 397px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/08\/IMG_2648.jpg\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-42129\" style=\"border: .3px solid black;\" src=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/08\/IMG_2648-300x295.jpg\" alt=\"\" width=\"407\" height=\"400\" srcset=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/08\/IMG_2648-300x295.jpg 300w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/08\/IMG_2648-1024x1008.jpg 1024w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/08\/IMG_2648-768x756.jpg 768w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/08\/IMG_2648.jpg 1305w\" sizes=\"(max-width: 407px) 100vw, 407px\" \/><\/a><figcaption id=\"caption-attachment-42129\" class=\"wp-caption-text\"><em>Whitney enjoying that good kind of Peer Pressure at the 530AM, YESSSSS!!!!<\/em><\/figcaption><\/figure>\n<p><strong><span style=\"color: #cc0000;\">Warm-up Drills<\/span><\/strong><br \/>\nI. Row 500m<br \/>\nII. Foam Rolling &amp; Dynamics<br \/>\nIII. Mobility &amp; Movement Review<\/p>\n<p><strong><span style=\"color: #cc0000;\">Impact\/Focus: Dumbbell Press 3-3-3+<\/span><\/strong><br \/>\nWarm-up sets: 2 x 5-7 reps at light to moderate weight<\/p>\n<p>Then\u2026<br \/>\n3 x 65% 1RM<br \/>\n3 x 75% 1RM<br \/>\n3+ x 85% 1RM<\/p>\n<p>Notes:<\/p>\n<ul>\n<li>Finish with a light weight set x 10 reps.<\/li>\n<li>Reference 1RM Dumbbell Press to determine weights.<\/li>\n<li>The final set is for max reps.<\/li>\n<\/ul>\n<p>Post scores to comments.<\/p>\n<p><strong><span style=\"color: #cc0000;\">&#8220;Brisk Bugger&#8221;<\/span><\/strong><br \/>\nComplete for time versus a 15:00 time cap<br \/>\n10-20-30-20-10 x Row (kcal)<br \/>\n10-20-30-20-10 x GHD Sit-ups<br \/>\n20-20-20-20-20 x Farmer&#8217;s Carry Dumbbell Lunges (50\/35lbs)<\/p>\n<p>Post scores to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Drills I. Row 500m II. Foam Rolling &amp; Dynamics III. Mobility &amp; Movement Review Impact\/Focus: Dumbbell Press 3-3-3+ Warm-up sets: 2 x 5-7 reps at light to moderate weight Then\u2026 3 x 65% 1RM 3 x 75% 1RM 3+ x 85% 1RM Notes: Finish with a light weight set x 10 reps. Reference 1RM &#8230; <a title=\"Wednesday 08.10.2022\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2022\/08\/10\/08-10-2022\/\" aria-label=\"More on Wednesday 08.10.2022\">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\/42128"}],"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=42128"}],"version-history":[{"count":2,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/42128\/revisions"}],"predecessor-version":[{"id":42168,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/42128\/revisions\/42168"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=42128"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=42128"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=42128"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=42128"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}