{"id":7771,"date":"2015-06-30T23:36:13","date_gmt":"2015-07-01T03:36:13","guid":{"rendered":"http:\/\/newhampshire.sitesasrx.com\/?p=7771"},"modified":"2015-06-30T23:36:13","modified_gmt":"2015-07-01T03:36:13","slug":"07-01-2015","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2015\/06\/30\/07-01-2015\/","title":{"rendered":"07.01.2015"},"content":{"rendered":"<p><span style=\"color: #cc0000;\"><strong><a href=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2015\/06\/11193226_902078893171444_4263395076162118744_n.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-7772\" style=\"border: 1px solid black;\" src=\"http:\/\/newhampshire.sitesasrx.com\/wp-content\/blogs.dir\/98\/files\/2015\/06\/11193226_902078893171444_4263395076162118744_n-300x200.jpg\" alt=\"11193226_902078893171444_4263395076162118744_n\" width=\"300\" height=\"200\" srcset=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2015\/06\/11193226_902078893171444_4263395076162118744_n-300x200.jpg 300w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2015\/06\/11193226_902078893171444_4263395076162118744_n-600x400.jpg 600w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2015\/06\/11193226_902078893171444_4263395076162118744_n-768x512.jpg 768w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2015\/06\/11193226_902078893171444_4263395076162118744_n.jpg 960w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Warm-up Drills<\/strong><\/span><br \/>\nI. Row 3:00<br \/>\nII. 2-3 rounds of<br \/>\n5 x Deadlift (45lbs)<br \/>\n5 x Clean Pull<br \/>\n5 x Clean<br \/>\n5 x Push Jerk<br \/>\nIII. Mobility<\/p>\n<p><span style=\"color: #cc0000;\"><strong>Impact\/Focus #1: Clean<\/strong><\/span><br \/>\nFollowing movement review, warm up as needed (3 sets x 3 reps) before completing the following workload.<\/p>\n<p>Clean 1-1-1-1-1<\/p>\n<p>Post loads to comments.<\/p>\n<p><span style=\"color: #cc0000;\"><strong>Impact\/Focus #2: Push\/Split Jerk<\/strong><\/span><br \/>\nWarm up as needed completing the following workload.<\/p>\n<p>Push\/Split Jerk 5-4-3-2-1<\/p>\n<p>Post loads to comments.<\/p>\n<p><strong>WOD<\/strong><br \/>\n5-10:00 Metabolic Conditioning<\/p>\n<p><span style=\"color: #cc0000;\"><strong>Skill Development: Posterior Chain (Optional)<\/strong><\/span><br \/>\nAthletes will complete the sets\/reps based on their current level of progression.<br \/>\nIa. Back Extensions 3\u00d710<br \/>\nIb. Glute Ham Raises 3\u00d75<br \/>\nII. Back Extensions 3\u00d715<br \/>\nIII. Good Mornings 3\u00d710<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Drills I. Row 3:00 II. 2-3 rounds of 5 x Deadlift (45lbs) 5 x Clean Pull 5 x Clean 5 x Push Jerk III. Mobility Impact\/Focus #1: Clean Following movement review, warm up as needed (3 sets x 3 reps) before completing the following workload. Clean 1-1-1-1-1 Post loads to comments. Impact\/Focus #2: Push\/Split &#8230; <a title=\"07.01.2015\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2015\/06\/30\/07-01-2015\/\" aria-label=\"More on 07.01.2015\">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\/7771"}],"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=7771"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/7771\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=7771"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=7771"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=7771"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=7771"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}