{"id":1334,"date":"2018-07-08T20:10:41","date_gmt":"2018-07-08T17:10:41","guid":{"rendered":"http:\/\/crossfitsln.com\/?p=1334"},"modified":"2018-07-08T20:13:42","modified_gmt":"2018-07-08T17:13:42","slug":"9-7-13-7","status":"publish","type":"post","link":"https:\/\/www.crossfitsln.com\/?p=1334","title":{"rendered":"9.7-13.7"},"content":{"rendered":"<p><strong>Maanantai 9.7<\/strong><\/p>\n<p>Strict HSPU \/ Handstand Hold harjoittelua<\/p>\n<p>&#8221;HUPS! Where are my legs?&#8221;<\/p>\n<p>50 DU<\/p>\n<p>10 Front Squat<\/p>\n<p>5 HSPU<\/p>\n<p>20 Front Squat<\/p>\n<p>5 HsPU<\/p>\n<p>30 Front Squat<\/p>\n<p>5 HSPU<\/p>\n<p>40 Box Jump Over<\/p>\n<p>5 HSPU<\/p>\n<p>30 Front Rack Walking Lunge<\/p>\n<p>5 HsPU<\/p>\n<p>20 Front Rack Walking Lunge<\/p>\n<p>5 HSPU<\/p>\n<p>10 Front Rack Walking Lunge<\/p>\n<p>50 DU<\/p>\n<p>Rx M = 45kg N= 30kg<\/p>\n<p>20 min Cap<\/p>\n<p><strong>Tiistai 10.7\u00a0<\/strong><\/p>\n<p>Power Clean<\/p>\n<p>Find Heavy 1 Rep (15min)<\/p>\n<p>9-15-21<\/p>\n<p>Power Clean<\/p>\n<p>Shoulder to overhead<\/p>\n<p>60\/40<\/p>\n<p><strong>Keskiviikko 11.7\u00a0<\/strong><\/p>\n<p>Back Squat<\/p>\n<p>5&#215;10<\/p>\n<p>Yrit\u00e4 lis\u00e4t\u00e4 painoa joka settiin<\/p>\n<p>4 kierrosta<\/p>\n<p>25 Abmat sit up<\/p>\n<p>Max L-Sit Hold<\/p>\n<p>1 min rest kierrosten v\u00e4liss\u00e4<\/p>\n<p><strong>Torstai 12.7\u00a0<\/strong><\/p>\n<p>Gymnastics<\/p>\n<p>50 Hang Power Clean @45\/30<\/p>\n<p>40 KB Swing 24\/16<\/p>\n<p>30 Burpee Box Jump Over<\/p>\n<p>20 Pullup<\/p>\n<p>10 Hspu<\/p>\n<p>14 min cap<\/p>\n<p><strong>Perjantai 13.7<\/strong><\/p>\n<p>Parin kanssa<\/p>\n<p>20 RFT (10 per nassu)<\/p>\n<p>15\/12 Cal Row \/ Assault<\/p>\n<p>10 Thruster 45\/30<\/p>\n<p>5 Bar Over Burpee<\/p>\n<p>45min cap<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Maanantai 9.7 Strict HSPU \/ Handstand Hold harjoittelua &#8221;HUPS! Where are my legs?&#8221; 50 DU 10 Front Squat 5 HSPU 20 Front Squat 5 HsPU 30 Front Squat 5 HSPU 40 Box Jump Over 5 HSPU 30 Front Rack Walking Lunge 5 HsPU 20 Front Rack Walking Lunge 5 HSPU 10 Front Rack Walking Lunge&#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-1334","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"_links":{"self":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1334","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=1334"}],"version-history":[{"count":3,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1334\/revisions"}],"predecessor-version":[{"id":1337,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1334\/revisions\/1337"}],"wp:attachment":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1334"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1334"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1334"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}