{"id":42541,"date":"2022-10-19T05:24:30","date_gmt":"2022-10-19T09:24:30","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=42541"},"modified":"2022-10-19T05:24:30","modified_gmt":"2022-10-19T09:24:30","slug":"wednesday-10-19-2022","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2022\/10\/19\/wednesday-10-19-2022\/","title":{"rendered":"Wednesday 10.19.2022"},"content":{"rendered":"<p><strong><span style=\"color: #cc0000;\">Warm-up Drills<\/span><\/strong><br \/>\nI. Row 500m or Run 400m<br \/>\nII. Posterior Chain, Lax Ball Drills &amp; Overhead Mobility Drills<br \/>\nIII. Set-up, Training Flow &amp; Movement Review<\/p>\n<p><strong><span style=\"color: #cc0000;\">Impact\/Focus: Press, Push Press, Push Jerk<\/span><\/strong><br \/>\nWarm-up sets and reps as needed before working through the following sets of Shoulder-to-Overhead on the 1:30. Climb weight across sets, sustain at the same weight for multiple sets if unable to continue increasing weight.<\/p>\n<p>3 Rounds of 3 x Dumbbell Press (Build to best 3 rep set)<br \/>\n3 Rounds of 3 x Dumbbell Push Press (Build to best 3 rep set)<br \/>\n3 Rounds of 3 x Dumbbell Push Jerk (Build to best 3 rep set)<\/p>\n<p>Post scores to comments.<\/p>\n<p><strong><span style=\"color: #cc0000;\">&#8220;Chilled&#8221;<\/span><\/strong><br \/>\nComplete for time<\/p>\n<p>Run 400m<br \/>\n21-15-9 reps of<br \/>\nDumbbell Push Jerk<br \/>\nGHD Sit-ups<br \/>\nGHD Back Extensions<\/p>\n<p>Finish with&#8230;<\/p>\n<p>Run 400m<\/p>\n<p>Notes: Back Extensions may scale to a Dumbbell Deadlift as needed. There will also be a shuttle run available indoors for those averse to non-temperate running environments.<\/p>\n<p>Post scores to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Drills I. Row 500m or Run 400m II. Posterior Chain, Lax Ball Drills &amp; Overhead Mobility Drills III. Set-up, Training Flow &amp; Movement Review Impact\/Focus: Press, Push Press, Push Jerk Warm-up sets and reps as needed before working through the following sets of Shoulder-to-Overhead on the 1:30. Climb weight across sets, sustain at the &#8230; <a title=\"Wednesday 10.19.2022\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2022\/10\/19\/wednesday-10-19-2022\/\" aria-label=\"More on Wednesday 10.19.2022\">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\/42541"}],"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=42541"}],"version-history":[{"count":2,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/42541\/revisions"}],"predecessor-version":[{"id":42543,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/42541\/revisions\/42543"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=42541"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=42541"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=42541"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=42541"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}