{"id":1209,"date":"2017-10-29T21:08:20","date_gmt":"2017-10-29T19:08:20","guid":{"rendered":"http:\/\/crossfitsln.com\/?p=1209"},"modified":"2017-10-29T21:08:20","modified_gmt":"2017-10-29T19:08:20","slug":"30-10-3-11-2017","status":"publish","type":"post","link":"https:\/\/www.crossfitsln.com\/?p=1209","title":{"rendered":"30.10.-3.11.2017"},"content":{"rendered":"<p>MAANANTAI<br \/>\nGymnastics<\/p>\n<p>&#8221;Open 16.1&#8221;-muunnelma<br \/>\n20min AMRAP<br \/>\n10 Overhead Lunge 45\/30<br \/>\n8 Bar Over Burpee<br \/>\n10 Overhead Lunge 45\/30<br \/>\n8 Chest to Bar<\/p>\n<p>TIISTAI<br \/>\nDeasdlift<br \/>\n7&#215;3 @ 85%<\/p>\n<p>3x<br \/>\n10 Back Rack Reverse Lunge<br \/>\n10 Barbell Bent Row<br \/>\n10+10 1-arm Shoulder Press<\/p>\n<p>KESKIVIIKKO<br \/>\nSnatch &#8211; Pukeilta, polven alta<br \/>\n5&#215;2<\/p>\n<p>21-18-15-12-9-6-3<br \/>\nKB Swing 32\/24kg<br \/>\nBox Over<br \/>\n15min cap<\/p>\n<p>TORSTAI<br \/>\nClean Pull + Power Clean + Front Squat<br \/>\n4x 2+1+2<\/p>\n<p>10min AMRAP<br \/>\n5 Power Clean 52,5\/35<br \/>\n5 Front Squat<br \/>\n5 Shoulder to Overhead<\/p>\n<p>PERJANTAI<br \/>\nParin kanssa<br \/>\n10min AMRAP<br \/>\n50 Back Squat 60\/45kg<br \/>\n50 Back Squat 80\/57,5<br \/>\nMax reps Back Squat 100\/70<\/p>\n<p>-3min lepo<\/p>\n<p>10min AMRAP<br \/>\n50 Push Press 50\/35kg<br \/>\n50 Push Press 60\/40<br \/>\nMax reps Push Press 70\/45<\/p>\n<p>-3min lepo<\/p>\n<p>10min AMRAP<br \/>\n50 Deadlift 80\/60kg<br \/>\n50 Deadlift 100\/70<br \/>\nMax reps Deadlift 120\/80<\/p>\n","protected":false},"excerpt":{"rendered":"<p>MAANANTAI Gymnastics &#8221;Open 16.1&#8221;-muunnelma 20min AMRAP 10 Overhead Lunge 45\/30 8 Bar Over Burpee 10 Overhead Lunge 45\/30 8 Chest to Bar TIISTAI Deasdlift 7&#215;3 @ 85% 3x 10 Back Rack Reverse Lunge 10 Barbell Bent Row 10+10 1-arm Shoulder Press KESKIVIIKKO Snatch &#8211; Pukeilta, polven alta 5&#215;2 21-18-15-12-9-6-3 KB Swing 32\/24kg Box Over 15min&#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-1209","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"_links":{"self":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1209","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=1209"}],"version-history":[{"count":1,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1209\/revisions"}],"predecessor-version":[{"id":1210,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1209\/revisions\/1210"}],"wp:attachment":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1209"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1209"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1209"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}