{"id":47831,"date":"2024-03-27T03:45:49","date_gmt":"2024-03-27T07:45:49","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=47831"},"modified":"2024-03-27T04:12:58","modified_gmt":"2024-03-27T08:12:58","slug":"wednesday-03-27-2024","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2024\/03\/27\/wednesday-03-27-2024\/","title":{"rendered":"Wednesday 03.27.2024"},"content":{"rendered":"
\"\"<\/a>
Mel blazes through her reps of Jumping C2B Pull-ups (w\/stowaway on board) while Reese breezes through his first sets of Thrusters. Yessssss!<\/em><\/figcaption><\/figure>\n

Warm-up Drills<\/span><\/strong>
\nI. Coach\u2019s Choice (Dynamics, Rounds & Reps, Games, etc.)
\nII. Set-up, Training Flow & Movement Review<\/p>\n

Impact\/Focus: Deadlift 6\u00d73<\/span><\/strong>
\n3 to 5:00 x Warm-up with sets and reps as needed building to a starting working weight; build to\/get as close to 75-80% of a 1RM as possible. Intentions and goals will adjust based on each athletes experience level with the movement and overall CrossFit training.<\/p>\n

6 Rounds, on the 2:30 of
\nDeadlift x 3-3-3-3-3-3<\/p>\n

*Build to as close to 80% or heavier as possible as quickly as possible and sustain at a challenging weight for the remaining rounds.<\/p>\n

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

“Iron Age Helen”<\/span><\/strong>
\n3 Rounds for time of
\nRun 400m
\n12 x Deadlift (225\/155lbs)
\n21 x GHD Sit-ups<\/p>\n

Notes: Met.Con. training range for heavy loads may reference a 1RM’s 60% number, this should give a good gauge for scaling or selecting an Rx\/Rx+ (Rx+ … 3 x 500m,DL 75%1RM x 12 reps or 60%1RM x 15 reps, 30 GHD’s\/Round) weight for today’s Deadlift task.<\/p>\n

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

Warm-up Drills I. Coach\u2019s Choice (Dynamics, Rounds & Reps, Games, etc.) II. Set-up, Training Flow & Movement Review Impact\/Focus: Deadlift 6\u00d73 3 to 5:00 x Warm-up with sets and reps as needed building to a starting working weight; build to\/get as close to 75-80% of a 1RM as possible. Intentions and goals will adjust based … 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\/47831"}],"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=47831"}],"version-history":[{"count":2,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/47831\/revisions"}],"predecessor-version":[{"id":47835,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/47831\/revisions\/47835"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=47831"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=47831"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=47831"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=47831"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}