{"id":44553,"date":"2023-05-26T05:04:01","date_gmt":"2023-05-26T09:04:01","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=44553"},"modified":"2023-05-26T05:04:01","modified_gmt":"2023-05-26T09:04:01","slug":"friday-05-26-2023","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2023\/05\/26\/friday-05-26-2023\/","title":{"rendered":"Friday 05.26.2023"},"content":{"rendered":"
\"\"<\/a>
JOIN US FOR “MURPH” AS WE HONOR OUR FALLEN SATURDAY MAY 27TH.<\/em><\/figcaption><\/figure>\n

Warm-up Drills<\/span><\/strong>
\nI. Row 500m or Run 400m
\nII. 4 x Dynamic Drills + 3 sets x Puppy Dog Shoulder & Scap Primer Series
\nIII. Mobility (Squat, Front Rack & Shoulder\/T-spine Drills)<\/p>\n

or Coach\u2019s Choice<\/p>\n

Impact\/Focus: Power Snatch 5×2+5×1<\/span><\/strong>
\nWarm-up Sets\/Reps x 5:00; PVC Passthroughs, PVC Overhead Squat, and then build up to an appropriate starting weight. Athletes may climb across the following sets\/reps towards a new 1RM or maintain across at 60%+ of a 1RM.<\/p>\n

10 Rounds, on the :75 of
\nPower Snatch 2-2-2-2-2-1-1-1-1-1 (Climb or Sustain @60%-75%)<\/p>\n

Notes:<\/p>\n

Athletes may build across sets and reps as able, however the priority is on the development of pulling into a power receiving position.
\nPoints of Performance will begin with approach to the bar and starting set-up position,
\nposition over the bar through the stages of Pulling weight from the floor &
\nProper, sound hip function moving into the receiving position.<\/p>\n

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

\u201cRambunction\u201d<\/span><\/strong>
\nComplete as many Rounds\/Reps as possible in 12:00 of<\/p>\n

10 x Medicine Ball Cleans (20\/14lbs)
\n20 x Abmat Sit-ups
\n30 x Mountain Climbers (1 is 1)
\nRun 200m<\/p>\n

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

Warm-up Drills I. Row 500m or Run 400m II. 4 x Dynamic Drills + 3 sets x Puppy Dog Shoulder & Scap Primer Series III. Mobility (Squat, Front Rack & Shoulder\/T-spine Drills) or Coach\u2019s Choice Impact\/Focus: Power Snatch 5×2+5×1 Warm-up Sets\/Reps x 5:00; PVC Passthroughs, PVC Overhead Squat, and then build up to an appropriate … 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\/44553"}],"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=44553"}],"version-history":[{"count":2,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/44553\/revisions"}],"predecessor-version":[{"id":44555,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/44553\/revisions\/44555"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=44553"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=44553"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=44553"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=44553"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}