{"id":1039,"date":"2016-10-09T22:03:43","date_gmt":"2016-10-09T19:03:43","guid":{"rendered":"http:\/\/crossfitsln.com\/?p=1039"},"modified":"2016-10-09T22:03:43","modified_gmt":"2016-10-09T19:03:43","slug":"10-14-10-2016","status":"publish","type":"post","link":"https:\/\/www.crossfitsln.com\/?p=1039","title":{"rendered":"10.-14.10.2016"},"content":{"rendered":"<p>MAANANTAI<br \/>\nSnatch<br \/>\n5&#215;2<\/p>\n<p>3x 3min AMRAP, 3min lepo<br \/>\n1: 10 Box jump, 10 Power Clean 45\/30kg<br \/>\n2: 10 Burpee, 10 Thruster 45\/30kg<br \/>\n3: 30 Double Under, 10 Snatch 45\/30g<\/p>\n<p>TIISTAI<br \/>\nLis\u00e4\u00e4 toistoja\/painoa toissaviikkoiseen<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>4x 2min ON, 2min OFF<br \/>\n30 Wallball<br \/>\nMax reps Pushup<\/p>\n<p>KESKIVIIKKO<br \/>\nDeadlift<br \/>\n3&#215;2<\/p>\n<p>15min AMRAP, parin kanssa<br \/>\n7 Burpee-Boxover<br \/>\n7 Front Squat<br \/>\n-1 kierros vuorotellen<\/p>\n<p>TORSTAI<br \/>\nPush Press 4&#215;2<\/p>\n<p>10min AMRAP<br \/>\n10 Toes to Bar<br \/>\n15 Russian KB Swing<br \/>\n20 Goblet Squat<\/p>\n<p>PERJANTAI<br \/>\nEvery 5min for 40min (8 rounds)<br \/>\n20 KB Lunge<br \/>\n10 Burpee<br \/>\nPullup &#8211; sin\u00e4 valitset m\u00e4\u00e4r\u00e4n, pyri samaan toistom\u00e4\u00e4r\u00e4\u00e4n joka er\u00e4ll\u00e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>MAANANTAI Snatch 5&#215;2 3x 3min AMRAP, 3min lepo 1: 10 Box jump, 10 Power Clean 45\/30kg 2: 10 Burpee, 10 Thruster 45\/30kg 3: 30 Double Under, 10 Snatch 45\/30g TIISTAI Lis\u00e4\u00e4 toistoja\/painoa toissaviikkoiseen 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 4x&#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-1039","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"_links":{"self":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1039","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=1039"}],"version-history":[{"count":1,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1039\/revisions"}],"predecessor-version":[{"id":1040,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1039\/revisions\/1040"}],"wp:attachment":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1039"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1039"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1039"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}