{"id":3282,"date":"2020-03-14T15:57:02","date_gmt":"2020-03-14T13:57:02","guid":{"rendered":"http:\/\/crossfitsln.com\/?p=3282"},"modified":"2020-03-15T21:29:36","modified_gmt":"2020-03-15T19:29:36","slug":"16-3-maanantai","status":"publish","type":"post","link":"https:\/\/www.crossfitsln.com\/?p=3282","title":{"rendered":"16.3 Maanantai"},"content":{"rendered":"\n

Squat Clean + Front Squat <\/p>\n\n\n\n

Every 2:30 x 6 rounds <\/p>\n\n\n\n

  1. 1 + 5 <\/li>
  2. 2 + 4 <\/li>
  3. 3 + 3 <\/li>
  4. 4 + 2 <\/li>
  5. 5 + 1 <\/li>
  6. 6 + 0 <\/li><\/ol>\n\n\n\n

    *70 % Squat Clean max (testattu viime viikolla) <\/p>\n\n\n\n

    *Jos et ollut viime viikolla –> Go heavy 1 rep Or Find Moderate weight for 6 rep cycle <\/p>\n\n\n\n

    Metcon <\/p>\n\n\n\n

    2 x 5 Min Amrap <\/p>\n\n\n\n

    5 min amrap <\/p>\n\n\n\n

    10 Bar Over Burpee <\/p>\n\n\n\n

    5 GTOH @45 \/ 30 <\/p>\n\n\n\n

    rest 3 min <\/p>\n\n\n\n

    5 min amrap <\/p>\n\n\n\n

    10 Bar Over Burpee <\/p>\n\n\n\n

    5 GTOH @60\/40 <\/p>\n\n\n\n

    *GTOH = Ground to overhead -> Go Power Clean + Jerk Or Power Snatch <\/p>\n\n\n\n

    <\/p>\n\n\n\n

    <\/p>\n\n\n\n

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

    Squat Clean + Front Squat Every 2:30 x 6 rounds 1 + 5 2 + 4 3 + 3 4 + 2 5 + 1 6 + 0 *70 % Squat Clean max (testattu viime viikolla) *Jos et ollut viime viikolla –> Go heavy 1 rep Or Find Moderate weight for 6 rep cycle Metcon…<\/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-3282","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"_links":{"self":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/3282","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=3282"}],"version-history":[{"count":2,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/3282\/revisions"}],"predecessor-version":[{"id":3297,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/3282\/revisions\/3297"}],"wp:attachment":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3282"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3282"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3282"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}