{"id":47815,"date":"2024-03-22T04:45:20","date_gmt":"2024-03-22T08:45:20","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=47815"},"modified":"2024-03-22T04:45:20","modified_gmt":"2024-03-22T08:45:20","slug":"friday-03-22-2024","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2024\/03\/22\/friday-03-22-2024\/","title":{"rendered":"Friday 03.22.2024"},"content":{"rendered":"
\"\"<\/a>
Sylvia & Brandon smashing through the first five rounds of 24.3, YESSSSS!!!!<\/em><\/figcaption><\/figure>\n

Warm-up Drills<\/span><\/strong>
\nI. Row 2:00
\nII. Coach\u2019s Choice
\nIII. Set-up, Training Flow & Movement Review
\n*10 x PVC Passthroughs\/Around the worlds + 10 x PVC Overhead Squat<\/p>\n

Impact\/Focus: Snatch EMOTM<\/span><\/strong>
\nPower\/Full Snatch PVC Technique Progression 4 Movements, 5-10 reps each.
\nBuild from an empty barbell up to an appropriate starting weight; 75-85% of a 1RM would be the ideal target for today.<\/p>\n

10 Rounds, on the :90 of
\nSnatch 1-1-1-1-1-1-1-1-1-1 (sustain working weight across sets)<\/p>\n

Notes: Today is a Full\/Squat Snatch training evolution. Technique development may dictate lighter working loads and movement modifications. Rx+ athletes may attempt to sustain sets\/reps at 90% of a 1RM. Newer athletes that are competent with the movement execution may opt to climb and find a functional 1RM on the day; provided performing the heavier, more challenging lifts does not compromise the integrity of the Snatch points of performance.<\/p>\n

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

“Burn Town”<\/span><\/strong>
\nComplete for time vs. a 15:00 time cap
\n15-12-9-6-3 x Power Snatch (95\/65lbs)
\n40ft x Front Rack Walking Lunges (2×50\/35lbs Dumbbells)
\n35 x Double-unders<\/p>\n

Notes: Scale the weight for the Power Snatch as needed (higher or lower, oooooh). Front Rack Lunges may be scaled lighter or to a single Dumbbell, our intention would be on practicing a stable movement and the manner in which the Dumbbells are racked. Double-unders scale to Single-unders at 50 or 75 reps per reps per round, scaled Double-under volume would be 21 reps per round. Bring the lumber, Ninjas.<\/p>\n

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

Skill Development<\/span><\/strong>
\n4-5 Rounds for Quality of
\nI. GHD Back Extensions x 8-12 reps
\nII. Handstand Kick-ups, Holds, Shoulder Taps, Walks
\nIII. Ring Support Hold x :20
\nIV. Active Hang x :20<\/p>\n","protected":false},"excerpt":{"rendered":"

Warm-up Drills I. Row 2:00 II. Coach\u2019s Choice III. Set-up, Training Flow & Movement Review *10 x PVC Passthroughs\/Around the worlds + 10 x PVC Overhead Squat Impact\/Focus: Snatch EMOTM Power\/Full Snatch PVC Technique Progression 4 Movements, 5-10 reps each. Build from an empty barbell up to an appropriate starting weight; 75-85% of a 1RM … 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\/47815"}],"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=47815"}],"version-history":[{"count":2,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/47815\/revisions"}],"predecessor-version":[{"id":47818,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/47815\/revisions\/47818"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=47815"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=47815"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=47815"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=47815"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}