{"id":1220,"date":"2017-11-26T21:15:00","date_gmt":"2017-11-26T19:15:00","guid":{"rendered":"http:\/\/crossfitsln.com\/?p=1220"},"modified":"2017-11-26T21:15:00","modified_gmt":"2017-11-26T19:15:00","slug":"27-11-1-12-2017","status":"publish","type":"post","link":"https:\/\/www.crossfitsln.com\/?p=1220","title":{"rendered":"27.11.-1.12.2017"},"content":{"rendered":"<p>MAANANTAI<br \/>\nEvery 90s for 15min<br \/>\nPower Snatch + Overhead Squat<\/p>\n<p>3 RFT:<br \/>\n10 Power Snatch 40\/30<br \/>\n20 Box Over Jump<br \/>\n30 Wallball<br \/>\n13min cap<\/p>\n<p>TIISTAI<br \/>\nDeadlift<br \/>\n6&#215;4 @ 85%<\/p>\n<p>15min AMRAP<br \/>\n2 Front Rack Lunge<br \/>\n1 Push Press<br \/>\n1 Bar Over Burpee<br \/>\n4 FR Lunge<br \/>\n2 Push Press<br \/>\n2 Bar Over Burpee<br \/>\n6 Lunge<br \/>\n3 PP<br \/>\n3 BOB<br \/>\n8 Lunge<br \/>\n4 PP<br \/>\n4 BOB<br \/>\nJne.<\/p>\n<p>KESKIVIIKKO<br \/>\n4x<br \/>\n3-5 Weighted Pullup<br \/>\n3-5 Strict HSPU<\/p>\n<p>8min AMRAP<br \/>\n6 Toes to Bar<br \/>\n2,4,6,8&#8230; Pushup<\/p>\n<p>TORSTAI<br \/>\nPower Clean + Hang Clean<br \/>\n4-5 raskaampaa nostoa<\/p>\n<p>10min OTM<br \/>\n3 Push Press + 3 Front Squat + 3 Thruster<br \/>\n-Valitse haastava rauta<\/p>\n<p>PERJANTAI<br \/>\n3:n joukkeissa<\/p>\n<p>Double rep DT<br \/>\n5 RFT:<br \/>\n24 Deadlift 70\/47,5<br \/>\n18 Hang Power Clean 70\/47,5<br \/>\n12 Shoulder to Overhead 70\/47,5<br \/>\n-toistot saa jakaa miten haluaa<br \/>\n15min cap<\/p>\n<p>6x 500m Row (2x \/ hl\u00f6)<br \/>\n15min cap<\/p>\n<p>5 RFT<br \/>\n20 Synchro Burpee<br \/>\n20 Synchro KB Swing<br \/>\n20 Synchro Situp<br \/>\n15min cap<\/p>\n","protected":false},"excerpt":{"rendered":"<p>MAANANTAI Every 90s for 15min Power Snatch + Overhead Squat 3 RFT: 10 Power Snatch 40\/30 20 Box Over Jump 30 Wallball 13min cap TIISTAI Deadlift 6&#215;4 @ 85% 15min AMRAP 2 Front Rack Lunge 1 Push Press 1 Bar Over Burpee 4 FR Lunge 2 Push Press 2 Bar Over Burpee 6 Lunge 3&#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-1220","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"_links":{"self":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1220","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=1220"}],"version-history":[{"count":1,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1220\/revisions"}],"predecessor-version":[{"id":1221,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1220\/revisions\/1221"}],"wp:attachment":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1220"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1220"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1220"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}