{"id":1365,"date":"2018-08-19T17:13:35","date_gmt":"2018-08-19T14:13:35","guid":{"rendered":"http:\/\/crossfitsln.com\/?p=1365"},"modified":"2018-08-19T19:11:36","modified_gmt":"2018-08-19T16:11:36","slug":"20-8-24-8-2018","status":"publish","type":"post","link":"https:\/\/www.crossfitsln.com\/?p=1365","title":{"rendered":"20.8-24.8.2018"},"content":{"rendered":"

20.8 Maanantai\u00a0<\/strong><\/p>\n

”Big Clean Complex”<\/p>\n

Every 4 min x 6 Round<\/p>\n

(0:00,4:00,8:00,12:00,16:00,20:00)<\/p>\n

Hi Hang Squat Clean\u00a0 + Hang Squat Clean + Squat Clean + Push Press + Hi Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk + Hi Hang Squat Clean + Hang Squat Clean + Split Jerk<\/p>\n

Build Heavy Complex<\/p>\n

100 Abmat Sit up For Time (8min cap)<\/p>\n

21.8 Tiistai\u00a0<\/strong><\/p>\n

Every 3 min x 5<\/p>\n

Bench Press 3 Rep<\/p>\n

*joka setin j\u00e4lkeen max push up<\/p>\n

*Tulos = nostettu kilom\u00e4\u00e4r\u00e4 + punnerrukset<\/p>\n

Metcon<\/p>\n

16 min<\/p>\n

You go I Go<\/p>\n

A. Row Max Cal<\/p>\n

B. Fat Bar Deadlift Hold<\/p>\n

*45 Sec ty\u00f6<\/p>\n

*15 sec vaihto<\/p>\n

22.8 Keskiviikko\u00a0<\/strong><\/p>\n

Back Squat<\/p>\n

6-6-4-4<\/p>\n

*2min rest<\/p>\n

*Lis\u00e4\u00e4 painoa joka settiin<\/p>\n

Accessory<\/p>\n

3×12 Front Rack Lunge<\/p>\n

3×12 Sumo Deadlift<\/p>\n

3×6+6 Cossack Squat<\/p>\n

23.8 Torstai\u00a0<\/strong><\/p>\n

Gymnastics<\/p>\n

5 rft<\/p>\n

5 HsPu<\/p>\n

10 Burpee<\/p>\n

15 Air Squat<\/p>\n

12 min cap<\/p>\n

24.8 Perjantai\u00a0<\/strong><\/p>\n

Parin Kanssa<\/p>\n

Buy In 100\/75 Cal Row<\/p>\n

75 Partner Wallball<\/p>\n

50 Clean & Jerk @52.5\/35<\/p>\n

75 Partner Wallball<\/p>\n

50 Pull Up<\/p>\n

75 Partner Wallball<\/p>\n

50 Power Snatch 52.5\/35<\/p>\n

Cash Out 100\/75 Cal Row<\/p>\n

45 min cap<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

20.8 Maanantai\u00a0 ”Big Clean Complex” Every 4 min x 6 Round (0:00,4:00,8:00,12:00,16:00,20:00) Hi Hang Squat Clean\u00a0 + Hang Squat Clean + Squat Clean + Push Press + Hi Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk + Hi Hang Squat Clean + Hang Squat Clean + Split Jerk Build Heavy…<\/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-1365","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"_links":{"self":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1365","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=1365"}],"version-history":[{"count":3,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1365\/revisions"}],"predecessor-version":[{"id":1368,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1365\/revisions\/1368"}],"wp:attachment":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1365"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1365"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1365"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}