{"id":2613,"date":"2016-08-02T00:00:00","date_gmt":"2016-08-02T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2613"},"modified":"2016-08-01T22:52:38","modified_gmt":"2016-08-02T02:52:38","slug":"8-2-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/08\/02\/8-2-16\/","title":{"rendered":"8-2-16"},"content":{"rendered":"

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Mobility WOD<\/h3>\n

https:\/\/www.youtube.com\/watch?v=HgEgIGE2ZI8<\/a><\/em><\/p>\n

Warm-up<\/h3>\n

Burgener Warm-up (No Measure)<\/h3>\n

BURGENER WARM-UP:
\n
1. Down and “Finish”
\n
2. Elbows High and Outside
\n
3. Muscle Snatch
\n
4. Snatch Lands at 2″, 4″, 6″
\n
5. Snatch Drops<\/p>\n

SKILL TRANSFER EXERCISES:
\n
1. Snatch Push Press
\n
2. Overhead Squat
\n
3. Heaving Snatch Balance
\n
4. Snatch Balance without a dip
\n
5. Snatch Balance with a dip<\/p>\n

Weightlifting<\/h3>\n

Snatch (1RM)<\/h3>\n

Metcon<\/h3>\n

Metcon (Time)<\/h3>\n

3 Rounds for time in EMOM setup<\/p>\n

5 x Power Snatch (135\/95)
\n
15x Toes to Bar
\n
45x Double Unders
The workout will be scored by the round you finished the WOD. 15min TC<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Mobility WOD https:\/\/www.youtube.com\/watch?v=HgEgIGE2ZI8 Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a… Read More »8-2-16<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[28],"tags":[],"class_list":["post-2613","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2613","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/comments?post=2613"}],"version-history":[{"count":2,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2613\/revisions"}],"predecessor-version":[{"id":2615,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2613\/revisions\/2615"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2613"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2613"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2613"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}