{"id":7218,"date":"2014-12-29T00:09:53","date_gmt":"2014-12-29T04:09:53","guid":{"rendered":"http:\/\/newhampshire.sitesasrx.com\/?p=7218"},"modified":"2014-12-29T00:09:53","modified_gmt":"2014-12-29T04:09:53","slug":"12-29-2014","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2014\/12\/29\/12-29-2014\/","title":{"rendered":"12.29.2014"},"content":{"rendered":"

\"IMG_3850\"<\/a>Thank you to everyone that came to the CFNH Holiday Party on Saturday night. I hope everyone had a great time and enjoyed themselves!<\/p>\n

Warm-up Drills<\/strong><\/span>
\nI. Run 400m
\nII. 6:00 AMRAP of
\n5 x Medicine Ball Cleans
\n7 x Abmat Sit-ups
\n10 x Air Squats (Wall Therapy)
\nIII. Mobility<\/p>\n

Impact\/Focus: Back Squat\u00a05-3-1+<\/strong><\/span>
\nWork through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
\nPercentages for sets and reps are derived from this number.
\nThe final set is a \u201c+\u201d set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.<\/p>\n

5 x 40% (warm-up)
\n5 x 50% (warm-up)
\n3 x 60% (warm-up)
\n5 x 75%
\n3 x 85%
\n1+ x 95%<\/p>\n

Post sets\/reps\/loads to comments.<\/p>\n

“Meat Seizure”<\/strong><\/span>
\nComplete for time
\n21 x Power Clean (135\/95)
\n21 x Handstand Push-ups
\n21 x Toes-2-Bar
\n15 x Front Squat (135\/95)
\n15 x Handstand Push-ups
\n15 x Toes-2-Bar
\n9 x Clean (135\/95)
\n9 x Handstand Push-ups
\n9 x Toes-2-Bar<\/p>\n

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

Thank you to everyone that came to the CFNH Holiday Party on Saturday night. I hope everyone had a great time and enjoyed themselves! Warm-up Drills I. Run 400m II. 6:00 AMRAP of 5 x Medicine Ball Cleans 7 x Abmat Sit-ups 10 x Air Squats (Wall Therapy) III. Mobility Impact\/Focus: Back Squat\u00a05-3-1+ Work through … 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\/7218"}],"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=7218"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/7218\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=7218"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=7218"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=7218"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=7218"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}