{"id":2839,"date":"2016-10-10T00:00:00","date_gmt":"2016-10-10T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2839"},"modified":"2016-10-10T16:27:42","modified_gmt":"2016-10-10T20:27:42","slug":"10-10-16-3","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/10\/10\/10-10-16-3\/","title":{"rendered":"10-10-16"},"content":{"rendered":"

<\/p>\n

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

<\/p>\n

CORE<\/h3>\n

core wk1A (No Measure)<\/h3>\n

SLDL: 3x8reps
\n
reverse hyper: 2x20reps
\n
ghd crunch: 3×10<\/p>\n

Weightlifting<\/h3>\n

Front Squat (3-3-3)<\/h3>\n

~ 75%1RM<\/em><\/p>\n

Gymnastics<\/h3>\n

Pistols (10-10-10)<\/h3>\n

it can be 5 ea leg with weight. 10 ea leg , scale accordingly<\/em><\/p>\n

Pull-ups (max reps\/sets)<\/h3>\n

Muscle Up Transition Skill<\/h3>\n

Practice landing in the bottom of a ring dip. Practice the swing, practice the kipping pull. Pick your poison and get 5 sets of at least 3-5 reps in.<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Advanced CORE core wk1A (No Measure) SLDL: 3x8reps reverse hyper: 2x20reps ghd crunch: 3×10 Weightlifting Front Squat (3-3-3) ~ 75%1RM Gymnastics Pistols (10-10-10) it can be 5 ea leg with weight. 10 ea leg , scale accordingly Pull-ups (max reps\/sets) Muscle Up Transition Skill Practice landing in the bottom of a… Read More »10-10-16<\/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-2839","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2839","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=2839"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2839\/revisions"}],"predecessor-version":[{"id":2840,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2839\/revisions\/2840"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2839"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2839"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}