{"id":1051,"date":"2016-11-13T15:00:12","date_gmt":"2016-11-13T13:00:12","guid":{"rendered":"http:\/\/crossfitsln.com\/?p=1051"},"modified":"2016-11-11T10:06:45","modified_gmt":"2016-11-11T08:06:45","slug":"14-18-11-2016","status":"publish","type":"post","link":"https:\/\/www.crossfitsln.com\/?p=1051","title":{"rendered":"14.-18.11.2016"},"content":{"rendered":"<p>MAANANTAI<br \/>\n3-position Snatch (maa-polvi-taskut)<br \/>\n-Etsi raskas.<\/p>\n<p>3 RFT:<br \/>\n10 Thruster<br \/>\n15 Toes to Bar<br \/>\n20 Air Squat<br \/>\n12min cap<\/p>\n<p>TIISTAI<br \/>\n12min OTM<br \/>\nParittomat: 2-4 Handstand Pushup (strict)<br \/>\nParilliset: 4-6 Pullup (weighted)<\/p>\n<p>5 RFT:<br \/>\n12 Burpee<br \/>\n45 sec L-Hang<br \/>\n10min cap<\/p>\n<p>KESKIVIIKKO<br \/>\nBack Squat 6-4-2-2<\/p>\n<p>Sumo Deadlift 3&#215;10<\/p>\n<p>Hip Thrust<br \/>\n6x 30s Pumppailua, 30s lepoa<\/p>\n<p>TORSTAI<br \/>\nPower Clean &#038; Jerk<br \/>\n8&#215;2 &#8211; Pyri lis\u00e4\u00e4m\u00e4\u00e4n painoa viimeviikkoiseen<\/p>\n<p>Every 3min for 15min<br \/>\n5 Thruster<br \/>\n10 Front Rack Lunge Steps<br \/>\n5 Thruster<br \/>\nMahdollisimman raskas<\/p>\n<p>PERJANTAI<br \/>\n3:n joukkueissa<br \/>\n100 Air Squat<br \/>\n90 KB Swing 32\/24kg<br \/>\n80 Burpee<br \/>\n70 Pullup<br \/>\n60 HSPU (strict jos mahdollista)<br \/>\n70 Pullup<br \/>\n80 Burpee<br \/>\n90 KB Swing 24\/16<br \/>\n100 Air Squat<br \/>\n45min cap<\/p>\n","protected":false},"excerpt":{"rendered":"<p>MAANANTAI 3-position Snatch (maa-polvi-taskut) -Etsi raskas. 3 RFT: 10 Thruster 15 Toes to Bar 20 Air Squat 12min cap TIISTAI 12min OTM Parittomat: 2-4 Handstand Pushup (strict) Parilliset: 4-6 Pullup (weighted) 5 RFT: 12 Burpee 45 sec L-Hang 10min cap KESKIVIIKKO Back Squat 6-4-2-2 Sumo Deadlift 3&#215;10 Hip Thrust 6x 30s Pumppailua, 30s lepoa TORSTAI&#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-1051","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"_links":{"self":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1051","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=1051"}],"version-history":[{"count":1,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1051\/revisions"}],"predecessor-version":[{"id":1052,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1051\/revisions\/1052"}],"wp:attachment":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1051"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1051"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1051"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}