{"id":44398,"date":"2023-04-14T10:14:42","date_gmt":"2023-04-14T14:14:42","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=44398"},"modified":"2023-04-14T10:14:42","modified_gmt":"2023-04-14T14:14:42","slug":"friday-04-14-2023","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2023\/04\/14\/friday-04-14-2023\/","title":{"rendered":"Friday 04.14.2023"},"content":{"rendered":"
\"\"<\/a>
ONID, SSSSSSEY! Dino, Yessssssss! (This is an advanced joke; good luck seeing things just as clearly inverted)<\/em><\/figcaption><\/figure>\n

Warm-up Drills<\/span><\/strong>
\nI. Run 400m
\nII. Coach’s Choice<\/p>\n

Impact\/Focus: Deadlift 5-5-5+<\/span><\/strong>
\nWork through the following sets of Deadlift using an adjusted one rep max to establish weights from the percentages shown below.
\nDeadlift 1-Rep Max x (.9) to get an adjusted max number @ 90% (ie. a 150lb max x .9 =135lb adjusted maximum).
\n18:00 Time Cap to complete 5-6 sets building from warm-up to working weights.<\/p>\n

Suggested Warm-up Sets<\/em>
\n8-10 x 45\/35lb Barbell
\n5 @ 40%
\n5 @ 50%
\n5 @ 60%<\/p>\n

Working Sets<\/em>
\n5 @ 65%
\n5 @ 75%
\n5+ @ 85% **<\/p>\n

Notes: ** The final set is a \u2018plus\u2019 set = max reps possible after the first 5 \u2026 Aim high & get some, Freaks. Extra Hint: Wendler 5-3-1 app.<\/p>\n

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

\u201cMeow\u201d<\/span><\/strong>
\nComplete for time<\/p>\n

Run 400m
\n21 x Handstand Push-ups
\n21 x Toes-to-Bar
\nRun 400m
\n15 x Handstand Push-ups
\n15 x Toes-to-Bar
\nRun 400m
\n9 x Handstand Push-ups
\n9 x Toes-to-Bar<\/p>\n

Notes: Scaling and points of performance will be covered during the whiteboard brief.<\/p>\n

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

Warm-up Drills I. Run 400m II. Coach’s Choice Impact\/Focus: Deadlift 5-5-5+ Work through the following sets of Deadlift using an adjusted one rep max to establish weights from the percentages shown below. Deadlift 1-Rep Max x (.9) to get an adjusted max number @ 90% (ie. a 150lb max x .9 =135lb adjusted maximum). 18:00 … 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\/44398"}],"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=44398"}],"version-history":[{"count":2,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/44398\/revisions"}],"predecessor-version":[{"id":44401,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/44398\/revisions\/44401"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=44398"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=44398"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=44398"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=44398"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}