{"id":44437,"date":"2023-04-24T04:20:45","date_gmt":"2023-04-24T08:20:45","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=44437"},"modified":"2023-04-24T04:20:45","modified_gmt":"2023-04-24T08:20:45","slug":"monday-04-24-2023","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2023\/04\/24\/monday-04-24-2023\/","title":{"rendered":"Monday 04.24.2023"},"content":{"rendered":"
\"\"<\/a>
Dino & Mel celebrate and motivate as the rest of the crew enjoys a burpee or two… Yahtzee!<\/em><\/figcaption><\/figure>\n

Warm-up Drills<\/span><\/strong>
\nI. Row 500
\nII. Coach\u2019s Choice
\nIII. Mobility<\/p>\n

Impact\/Focus: Back Squat 5-3-1+<\/span><\/strong>
\nWork through the following sets of Back Squat using the percentage based sets outlined below.
\nUSE 1RM X .9 to establish an adjusted one rep max (ie.90%1RM) before determining weights for sets and reps.<\/p>\n

Example Warm-up Sets
\n8-10 reps x Air Squat
\n8-10 reps x Barbell
\n5 reps x <40%
\n5 x 50%
\n3 x 60%<\/p>\n

Working Sets
\n5 x 75%
\n3 x 85%
\n1+ x 95% (max reps)<\/p>\n

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

Skill Review & MetCon Prep: 6:00-8:00<\/span><\/strong><\/p>\n

“Cruella Deville’s Press”<\/span><\/strong>
\nAMRAP of
\n6:00 work x 1:00 rest x 6:00 work
\nw\/ Ascending reps of 1-2-3-4-5…(+1 rep per round)<\/p>\n

Devil’s Press (45\/35lb Bumper Plate)
\nToes-to-Bar<\/p>\n

Notes: Continue climbing from where you stopped after the first six minutes. Scaling and points of performance will be covered during the whiteboard brief. Rx+ is two 35\/20lb Dumbbells for the ‘Deville’s’ Press.<\/p>\n

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

Warm-up Drills I. Row 500 II. Coach\u2019s Choice III. Mobility Impact\/Focus: Back Squat 5-3-1+ Work through the following sets of Back Squat using the percentage based sets outlined below. USE 1RM X .9 to establish an adjusted one rep max (ie.90%1RM) before determining weights for sets and reps. Example Warm-up Sets 8-10 reps x Air … 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\/44437"}],"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=44437"}],"version-history":[{"count":2,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/44437\/revisions"}],"predecessor-version":[{"id":44440,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/44437\/revisions\/44440"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=44437"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=44437"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=44437"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=44437"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}