{"id":2669,"date":"2016-08-22T00:00:00","date_gmt":"2016-08-22T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2669"},"modified":"2016-08-22T08:08:18","modified_gmt":"2016-08-22T12:08:18","slug":"8-22-16-2","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/08\/22\/8-22-16-2\/","title":{"rendered":"8-22-16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit Advanced<\/h2>\n

<\/p>\n

Weightlifting<\/h3>\n

Clean Segment Pull (3-3-3-3-3)<\/h3>\n

Clean pull pausing at 1″ + Knee + Thigh + Finish
1″+knee+thigh+finish x 3 x 5 sets. that means you do the complex 3 times in a row then thats 1 set.<\/em><\/p>\n

Gymnastics<\/h3>\n

Core Exercise wk3 Day 1 (No Measure)<\/h3>\n

SLDL x 3 reps x 4 sets
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reverse hyperextension x 2 sets x 30 reps
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GHDSU x 3 sets x 20 reps<\/p>\n

Metcon<\/h3>\n

Metcon (Time)<\/h3>\n

3 RFT<\/p>\n

Row 500m
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max effort (HSPU,Pull-up, Push-up)
R1=strict HSPU
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R2=strict Pull-up
\n
R3= strict Push-up<\/p>\n

rest 20 seconds after the 500m row. -5sec total time per rep of strict movements for scoring wod<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Advanced Weightlifting Clean Segment Pull (3-3-3-3-3) Clean pull pausing at 1″ + Knee + Thigh + Finish1″+knee+thigh+finish x 3 x 5 sets. that means you do the complex 3 times in a row then thats 1 set. Gymnastics Core Exercise wk3 Day 1 (No Measure) SLDL x 3 reps x 4… Read More »8-22-16<\/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-2669","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2669","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=2669"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2669\/revisions"}],"predecessor-version":[{"id":2670,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2669\/revisions\/2670"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2669"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2669"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2669"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}