{"id":2870,"date":"2016-10-18T00:00:00","date_gmt":"2016-10-18T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2870"},"modified":"2016-10-17T22:46:38","modified_gmt":"2016-10-18T02:46:38","slug":"10-18-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/10\/18\/10-18-16\/","title":{"rendered":"10-18-16"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+2872651 --><\/p>\n<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Warm-up<\/h3>\n<h3>Burgener Warm-up (No Measure)<\/h3>\n<p>BURGENER WARM-UP:<br \/>\n<br \/>1. Down and &#8220;Finish&#8221;<br \/>\n<br \/>2. Elbows High and Outside<br \/>\n<br \/>3. Muscle Snatch<br \/>\n<br \/>4. Snatch Lands at 2&#8243;, 4&#8243;, 6&#8243;<br \/>\n<br \/>5. Snatch Drops<\/p>\n<p>SKILL TRANSFER EXERCISES:<br \/>\n<br \/>1. Snatch Push Press<br \/>\n<br \/>2. Overhead Squat<br \/>\n<br \/>3. Heaving Snatch Balance<br \/>\n<br \/>4. Snatch Balance without a dip<br \/>\n<br \/>5. Snatch Balance with a dip<\/p>\n<h3>Weightlifting<\/h3>\n<h3>Snatch Pull (3-3-3-3-3)<\/h3>\n<h3>Metcon<\/h3>\n<h3>Metcon (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>EMOM 8<br \/>\n<br \/>10 x Power Snatch (75\/55)<!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and &#8220;Finish&#8221; 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2&#8243;, 4&#8243;, 6&#8243; 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/10\/18\/10-18-16\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">10-18-16<\/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-2870","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2870","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=2870"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2870\/revisions"}],"predecessor-version":[{"id":2871,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2870\/revisions\/2871"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2870"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2870"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2870"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}