{"id":2698,"date":"2016-08-31T00:00:00","date_gmt":"2016-08-31T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2698"},"modified":"2016-08-30T22:46:52","modified_gmt":"2016-08-31T02:46:52","slug":"8-31-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/08\/31\/8-31-16\/","title":{"rendered":"8-31-16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Pre Workout<\/h3>\n

https:\/\/www.youtube.com\/watch?v=hzozw2Aso3M<\/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 (1-1-1-1-1)<\/h3>\n

Metcon<\/h3>\n

Metcon (AMRAP – Rounds and Reps)<\/h3>\n

AMRAP 10min.<\/p>\n

Buy-in 50 x GHDSU
\n
with the remaining time amrap
\n
30 x DU
\n
15 x PSN (75\/55)<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Pre Workout https:\/\/www.youtube.com\/watch?v=hzozw2Aso3M 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 »8-31-16<\/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-2698","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2698","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=2698"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2698\/revisions"}],"predecessor-version":[{"id":2699,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2698\/revisions\/2699"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2698"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2698"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2698"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}