{"id":7311,"date":"2015-01-16T00:25:08","date_gmt":"2015-01-16T04:25:08","guid":{"rendered":"http:\/\/newhampshire.sitesasrx.com\/?p=7311"},"modified":"2015-01-16T00:25:08","modified_gmt":"2015-01-16T04:25:08","slug":"01-16-2015","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2015\/01\/16\/01-16-2015\/","title":{"rendered":"01.16.2015"},"content":{"rendered":"<p><span style=\"color: #cc0000\"><strong><a href=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2015\/01\/DSC_0126.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-7312\" style=\"border: 1px solid black\" src=\"http:\/\/newhampshire.sitesasrx.com\/wp-content\/blogs.dir\/98\/files\/2015\/01\/DSC_0126-300x196.jpg\" alt=\"DSC_0126\" width=\"300\" height=\"196\" \/><\/a>Warm-up Drills<\/strong><\/span><br \/>\nI. 7:00 AMRAP of<br \/>\n1 x Suicide Sprint<br \/>\n5 x Ring Rows<br \/>\n7 x Hindu Push-ups<br \/>\n10 x Wallball (20\/14)<br \/>\nII. Mobility<\/p>\n<p><span style=\"color: #cc0000\"><strong>Impact\/Focus: Bench Press 3-3-3+<\/strong><\/span><br \/>\nWork through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.<br \/>\nPercentages for sets and reps are derived from this number.<br \/>\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<p>5 x 40% (warm-up)<br \/>\n5 x 50% (warm-up)<br \/>\n5 x 60% (warm-up)<br \/>\n3 x 70%<br \/>\n3 x 80%<br \/>\n3+ x 90%<\/p>\n<p>Post sets\/reps\/loads to comments.<\/p>\n<p><span style=\"color: #cc0000\"><strong>&#8220;Jackie&#8221;<\/strong><\/span><br \/>\nComplete for time<br \/>\nRow 1000m<br \/>\n50 x Thrusters (45\/35)<br \/>\n30 x Pull-ups<\/p>\n<p>Post times to comments.<\/p>\n<p><span style=\"color: #cc0000\"><strong>Skill Development<\/strong><\/span><br \/>\nCFNE Bulletproof Shoulders (Video\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=ACAz6HFj1xE\" target=\"_blank\" rel=\"noopener\">HERE<\/a>)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Drills I. 7:00 AMRAP of 1 x Suicide Sprint 5 x Ring Rows 7 x Hindu Push-ups 10 x Wallball (20\/14) II. Mobility Impact\/Focus: Bench Press 3-3-3+ Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight. Percentages for sets and reps are derived from &#8230; <a title=\"01.16.2015\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2015\/01\/16\/01-16-2015\/\" aria-label=\"More on 01.16.2015\">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\/7311"}],"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=7311"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/7311\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=7311"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=7311"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=7311"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=7311"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}