{"id":1288,"date":"2018-04-01T20:57:38","date_gmt":"2018-04-01T17:57:38","guid":{"rendered":"http:\/\/crossfitsln.com\/?p=1288"},"modified":"2018-04-01T20:57:38","modified_gmt":"2018-04-01T17:57:38","slug":"2-6-4-2018","status":"publish","type":"post","link":"https:\/\/www.crossfitsln.com\/?p=1288","title":{"rendered":"2.-6.4.2018"},"content":{"rendered":"<p>MAANANTAI<br \/>\nHUOM! Ei aamuwodia 07:00!<\/p>\n<p>Hakkaraisen p\u00e4\u00e4si\u00e4issulatus. <\/p>\n<p>TIISTAI<br \/>\nSnatch + Hang Snatch<\/p>\n<p>4 RFT:<br \/>\n4 Burpee-Box Over Jump<br \/>\n8 Pushup<br \/>\n12 Situp<br \/>\n16 Jumping Lunge<br \/>\n15min cap<\/p>\n<p>KESKIVIIKKO<br \/>\nEvery 1:30 for 8 rounds<br \/>\n4 Front Squat 70-75% + 5-10kg<\/p>\n<p>3x<br \/>\n8-12 KB\/DB Bench Press<br \/>\nMax Wide Grip Strict Pullup<\/p>\n<p>2x<br \/>\n40-60s Ring Plank<br \/>\n-60s lepo<br \/>\n40-60s Ring Row hold<br \/>\n-60s lepo<\/p>\n<p>TORSTAI<br \/>\nGymnastics<\/p>\n<p>21min, 45s ON, 15s OFF<br \/>\n1: Erg<br \/>\n2: Double Unders \/ Single Unders<br \/>\n3: Wallball<\/p>\n<p>PERJANTAI<br \/>\n4x 5min ON, 5min OFF<br \/>\n1: 5 Power Snatch 45\/30<br \/>\n10 Box Jump<\/p>\n<p>2: 5 Cluster 45\/30<br \/>\n10 Toes to Bar<\/p>\n<p>3: 5 Overhead Squat 45\/30<br \/>\n10 Pushup<\/p>\n<p>4: 5 Hang Power Clean 45\/30<br \/>\n10 Pistol Squat<\/p>\n","protected":false},"excerpt":{"rendered":"<p>MAANANTAI HUOM! Ei aamuwodia 07:00! Hakkaraisen p\u00e4\u00e4si\u00e4issulatus. TIISTAI Snatch + Hang Snatch 4 RFT: 4 Burpee-Box Over Jump 8 Pushup 12 Situp 16 Jumping Lunge 15min cap KESKIVIIKKO Every 1:30 for 8 rounds 4 Front Squat 70-75% + 5-10kg 3x 8-12 KB\/DB Bench Press Max Wide Grip Strict Pullup 2x 40-60s Ring Plank -60s lepo&#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-1288","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"_links":{"self":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1288","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=1288"}],"version-history":[{"count":1,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1288\/revisions"}],"predecessor-version":[{"id":1289,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1288\/revisions\/1289"}],"wp:attachment":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1288"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1288"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1288"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}