{"id":47748,"date":"2024-03-06T04:45:12","date_gmt":"2024-03-06T09:45:12","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=47748"},"modified":"2024-03-06T04:46:13","modified_gmt":"2024-03-06T09:46:13","slug":"wednesday-03-06-2024","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2024\/03\/06\/wednesday-03-06-2024\/","title":{"rendered":"Wednesday 03.06.2024"},"content":{"rendered":"
\"\"<\/a>
Robb floats too!<\/em><\/figcaption><\/figure>\n

Warm-up Drills<\/span><\/strong>
\nI. Coach\u2019s Choice (Dynamics, Rounds & Reps, Games, etc.)
\n*6:00 AMRAP of 10 x Deadbugs + 20 x Hollow Rocks + 30 x Jumping Jacks (\u2018touch-n-touch\u2019)
\nIII. Set-up, Training Flow & Movement Review<\/p>\n

Impact\/Focus: \u201cTriple EMOTM\u201d<\/span><\/strong>
\nWarm-up & establish each minutes training task\/objectives, then\u2026<\/p>\n

\u2018Triple Alternating Every Minute On The Minute\u2019 (EMOTM) of<\/span>
\nEvery 1:00 x 12-15 Rounds (minutes) total work through the following<\/p>\n

1:00 x Bench Press x 7 reps (Climb weight as able)
\n1:00 x Dumbbell Row x 14 reps (7L+7R)
\n1:00 x Box Step-ups (Unweighted or with Dumbbells) x 10 reps<\/p>\n

Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.<\/p>\n

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

“Hoofin”<\/span><\/strong>
\nComplete for time vs an 18:00 Time Cap<\/p>\n

3 x Shuttle Runs (4x25ft per shuttle)
\nor Run 200m (Outside)
\nThen…
\nONE Round of
\n24 x Medicine Ball Cleans (20\/14lbs)
\n24 x Push-ups<\/p>\n

3 x Shuttle Runs (4x25ft per shuttle)
\nor Run 200m (Outside)
\nThen…
\nTWO Rounds of
\n12 x Medicine Ball Cleans (20\/14lbs)
\n12 x Push-ups<\/p>\n

3 x Shuttle Runs (4x25ft per shuttle)
\nor Run 200m (Outside)
\nThen…
\nTHREE Rounds of
\n9 x Medicine Ball Cleans (20\/14lbs)
\n9 x Push-ups<\/p>\n

Finish with…
\n3 x Shuttle Runs (4x25ft per shuttle)
\nor Run 200m (Outside)<\/p>\n

Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.<\/p>\n

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

Warm-up Drills I. Coach\u2019s Choice (Dynamics, Rounds & Reps, Games, etc.) *6:00 AMRAP of 10 x Deadbugs + 20 x Hollow Rocks + 30 x Jumping Jacks (\u2018touch-n-touch\u2019) III. Set-up, Training Flow & Movement Review Impact\/Focus: \u201cTriple EMOTM\u201d Warm-up & establish each minutes training task\/objectives, then\u2026 \u2018Triple Alternating Every Minute On The Minute\u2019 (EMOTM) of … 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\/47748"}],"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=47748"}],"version-history":[{"count":3,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/47748\/revisions"}],"predecessor-version":[{"id":47752,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/47748\/revisions\/47752"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=47748"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=47748"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=47748"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=47748"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}