{"id":7782,"date":"2015-07-05T22:59:30","date_gmt":"2015-07-06T02:59:30","guid":{"rendered":"http:\/\/newhampshire.sitesasrx.com\/?p=7782"},"modified":"2015-07-05T22:59:30","modified_gmt":"2015-07-06T02:59:30","slug":"07-06-2015","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2015\/07\/05\/07-06-2015\/","title":{"rendered":"07.06.2015"},"content":{"rendered":"

\"11705106_905454716167195_1483258900880134310_n\"<\/a>Warm-up Drills<\/strong><\/span>
\nI. Run 400m
\nII. 5:00 AMRAP of
\n5 x Chin-ups
\n7 x Hollow Rocks
\n10 x Wallballs (20\/14)
\nIII. Mobility<\/p>\n

Impact\/Focus: Back Squat<\/strong><\/span>
\nWarm up as needed (3 sets x 5 reps) before completing the following working sets of Back Squat based off your current 1RM.<\/p>\n

4 x 80%
\n3 x 85%
\n1 x 90%
\n1 x 92%<\/p>\n

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

“Chumsicle”<\/strong><\/span>
\nComplete 3 rounds for time of
\nRun 400m
\n25 x Wallball (20\/14)
\n15 x Burpees (6″ Target)<\/p>\n

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

Skill Development<\/strong><\/span>
\n4\u00d78 Pull-ups<\/p>\n

Notes: We will begin to add sets of pull-ups to our weekly skill development. During this time athletes should be working towards their next level of progression (deadhang, kipping, butterfly, C2B, etc\u2026).<\/p>\n","protected":false},"excerpt":{"rendered":"

Warm-up Drills I. Run 400m II. 5:00 AMRAP of 5 x Chin-ups 7 x Hollow Rocks 10 x Wallballs (20\/14) III. Mobility Impact\/Focus: Back Squat Warm up as needed (3 sets x 5 reps) before completing the following working sets of Back Squat based off your current 1RM. 4 x 80% 3 x 85% 1 … 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\/7782"}],"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=7782"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/7782\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=7782"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=7782"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=7782"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=7782"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}