{"id":1032,"date":"2016-09-18T21:34:29","date_gmt":"2016-09-18T18:34:29","guid":{"rendered":"http:\/\/crossfitsln.com\/?p=1032"},"modified":"2016-09-18T21:34:29","modified_gmt":"2016-09-18T18:34:29","slug":"19-23-9-2016","status":"publish","type":"post","link":"https:\/\/www.crossfitsln.com\/?p=1032","title":{"rendered":"19.-23.9.2016"},"content":{"rendered":"<p>MAANANTAI<br \/>\nHang Snatch + Snatch<br \/>\n5x 1+1<\/p>\n<p>10x OT90s, 15min<br \/>\n7 Snatch Grip Deadlift<br \/>\n6 Hang Snatch<br \/>\n5 Burpee<\/p>\n<p>TIISTAI<br \/>\n20min OTM<br \/>\n1: 8-12 Hollow Rock &#8211; pieni, n\u00e4tti keinu<br \/>\n2: 0:20 Support Hold<br \/>\n3: 3-5 Strict (weighted) Pullup<br \/>\n4: Lepo<\/p>\n<p>4 RFT:<br \/>\n6 Pullup<br \/>\n12 Pushup<br \/>\n18 Goblet Squat 24\/16kg<br \/>\n12min cap<\/p>\n<p>KESKIVIIKKO<br \/>\nDeadlift<br \/>\n6-4-2<\/p>\n<p>21-15-9<br \/>\nDeadlift 60\/40kg<br \/>\nFront Squat 60\/40kg<br \/>\n9min cap<\/p>\n<p>TORSTAI<br \/>\nPush Press 4&#215;4<\/p>\n<p>15min OTM<br \/>\n1: 7-10 Burpee<br \/>\n2: 10 Push Press 42,5\/30kg<br \/>\n3: 12 Back Rack reverse Lunge 42,5\/30kg<\/p>\n<p>PERJANTAI<br \/>\n3:n joukkueissa<br \/>\n100 Front Squat &#8211; 1 lankuttaa, 2 tekee. Toistot lasketaan vain silloin, kun 1 on lankussa<br \/>\n150 KB Swing &#8211; 1 kannattelee tankoa Deadliftin yl\u00e4asennossa, 2 tekee swingej\u00e4.<br \/>\n200 Wallball &#8211; 1 k\u00e4sill\u00e4seisonnassa sein\u00e4ll\u00e4<br \/>\n35min cap<\/p>\n","protected":false},"excerpt":{"rendered":"<p>MAANANTAI Hang Snatch + Snatch 5x 1+1 10x OT90s, 15min 7 Snatch Grip Deadlift 6 Hang Snatch 5 Burpee TIISTAI 20min OTM 1: 8-12 Hollow Rock &#8211; pieni, n\u00e4tti keinu 2: 0:20 Support Hold 3: 3-5 Strict (weighted) Pullup 4: Lepo 4 RFT: 6 Pullup 12 Pushup 18 Goblet Squat 24\/16kg 12min cap KESKIVIIKKO Deadlift&#8230;<\/p>\n","protected":false},"author":8,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-1032","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"_links":{"self":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1032","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1032"}],"version-history":[{"count":1,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1032\/revisions"}],"predecessor-version":[{"id":1033,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1032\/revisions\/1033"}],"wp:attachment":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1032"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1032"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1032"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}