{"id":1214,"date":"2017-11-12T20:36:08","date_gmt":"2017-11-12T18:36:08","guid":{"rendered":"http:\/\/crossfitsln.com\/?p=1214"},"modified":"2017-11-12T20:36:08","modified_gmt":"2017-11-12T18:36:08","slug":"13-17-11-2017","status":"publish","type":"post","link":"https:\/\/www.crossfitsln.com\/?p=1214","title":{"rendered":"13.-17.11.2017"},"content":{"rendered":"<p>MAANANTAI<br \/>\nPower Clean<br \/>\n5&#215;2 &#8211; Heti per\u00e4\u00e4n 3-5 Box Jump<\/p>\n<p>20min AMRAP<br \/>\nParin kanssa, 1 kierros vuorotellen<br \/>\n1 HEAVY Cluster<br \/>\n3 Strict Pullup (ota lis\u00e4painot jos pystyt)<br \/>\n5 Strict HSPU<br \/>\n7+7 Pistol Squat<\/p>\n<p>TIISTAI<br \/>\nGymnastics<\/p>\n<p>7min AMRAP<br \/>\n7 Shoulder to Overhead 45\/30<br \/>\n7 Toes to Bar<\/p>\n<p>KESKIVIIKKO<br \/>\nDeadlift<br \/>\n5&#215;5 @ 80%<\/p>\n<p>3x<br \/>\n16 Back Rack Reverse Lunge<br \/>\n6 Barbell Bent Row -3s pito rintaa vasten<\/p>\n<p>Tabata L-seated Leg Lift<\/p>\n<p>TORSTAI<br \/>\nBench\/Floor Press<br \/>\n5&#215;5<\/p>\n<p>For time<br \/>\n500m Row<br \/>\n40 1-arm Shoulder to Overhead 24\/16 &#8211; 5 toiston v\u00e4lein k\u00e4den vaihto<br \/>\n30 Burpee-Boxover<br \/>\n20 SDHP 52,5\/35kg<br \/>\n13min cap<\/p>\n<p>PERJANTAI<br \/>\n28x 30s ON, 30s OFF (Tauot mukaan lukien 34min)<br \/>\nVuorotellen A ja B<\/p>\n<p>10x 30s \/30s<br \/>\nA: Goblet Squat 24\/16kg<br \/>\nB: Pushup<\/p>\n<p>-2min lepo<\/p>\n<p>8x 30s\/30s<br \/>\nA: KB Swing 24\/16kg<br \/>\nB: V-Up<\/p>\n<p>-2min lepo<\/p>\n<p>6x 30s\/30s<br \/>\nA: KB Hang Snatch 24\/16kg L<br \/>\nB: KB Hang Snatch 24\/16kg R<\/p>\n<p>-2min lepo<\/p>\n<p>4x 30s\/30s<br \/>\nA: KB Tater 24\/16kg<br \/>\nB: Ring Row<\/p>\n","protected":false},"excerpt":{"rendered":"<p>MAANANTAI Power Clean 5&#215;2 &#8211; Heti per\u00e4\u00e4n 3-5 Box Jump 20min AMRAP Parin kanssa, 1 kierros vuorotellen 1 HEAVY Cluster 3 Strict Pullup (ota lis\u00e4painot jos pystyt) 5 Strict HSPU 7+7 Pistol Squat TIISTAI Gymnastics 7min AMRAP 7 Shoulder to Overhead 45\/30 7 Toes to Bar KESKIVIIKKO Deadlift 5&#215;5 @ 80% 3x 16 Back Rack&#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-1214","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"_links":{"self":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1214","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=1214"}],"version-history":[{"count":1,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1214\/revisions"}],"predecessor-version":[{"id":1215,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1214\/revisions\/1215"}],"wp:attachment":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1214"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1214"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1214"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}