{"id":1058,"date":"2016-12-04T22:46:35","date_gmt":"2016-12-04T20:46:35","guid":{"rendered":"http:\/\/crossfitsln.com\/?p=1058"},"modified":"2016-12-05T22:53:31","modified_gmt":"2016-12-05T20:53:31","slug":"5-9-12-2016","status":"publish","type":"post","link":"https:\/\/www.crossfitsln.com\/?p=1058","title":{"rendered":"5.-9.12.2016"},"content":{"rendered":"<p>MAANANTAI<br \/>\nClean &#038; Jerk<br \/>\n5x 1+2<\/p>\n<p>&#8221;Rakkaudella Karjalasta III laji 4&#8221;<br \/>\n6min AMRAP<br \/>\n8 Toes to Bar<br \/>\n2,4,6,8&#8230; Front Squat 52,5\/35kg<\/p>\n<p>TIISTAI<br \/>\nHUOM! Ei aamuwodia, iltawodit 16-17 ja 17-18.<br \/>\nRing Skills<\/p>\n<p>21min OTM<br \/>\n1: 4-6 Handstand Pushup<br \/>\n2: 6-8 Burpee-Boxjump<br \/>\n3: 12-15 Unbroken Wallball<\/p>\n<p>KESKIVIIKKO<br \/>\nBack Squat 2-2-1-1<\/p>\n<p>L-Sit 5x Max aika, vapaa lepo<\/p>\n<p>Back Hold on Boxes 3x 60sek, vapaa lepo<\/p>\n<p>TORSTAI<br \/>\nSnatch Pull + Snatch<br \/>\n2+1, kiipe\u00e4 p\u00e4iv\u00e4n maksimiin.<\/p>\n<p>&#8221;Heavy Strict Fran&#8221;<br \/>\n9-7-5<br \/>\nThruster 60\/45kg<br \/>\nStrict Chest to Bar \/ Pullup<\/p>\n<p>PERJANTAI<br \/>\n10x 2min ON, 2min OFF<br \/>\nVuorotellen A ja B<br \/>\nA: 30-50 Double Under + Max reps KB Snatch 24\/16kg &#8211; vuorok\u00e4sin<br \/>\nB: 20 Box Over + Max reps Power Snatch 40\/30kg<\/p>\n","protected":false},"excerpt":{"rendered":"<p>MAANANTAI Clean &#038; Jerk 5x 1+2 &#8221;Rakkaudella Karjalasta III laji 4&#8221; 6min AMRAP 8 Toes to Bar 2,4,6,8&#8230; Front Squat 52,5\/35kg TIISTAI HUOM! Ei aamuwodia, iltawodit 16-17 ja 17-18. Ring Skills 21min OTM 1: 4-6 Handstand Pushup 2: 6-8 Burpee-Boxjump 3: 12-15 Unbroken Wallball KESKIVIIKKO Back Squat 2-2-1-1 L-Sit 5x Max aika, vapaa lepo Back&#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-1058","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"_links":{"self":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1058","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=1058"}],"version-history":[{"count":3,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1058\/revisions"}],"predecessor-version":[{"id":1063,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1058\/revisions\/1063"}],"wp:attachment":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1058"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1058"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1058"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}