{"id":897,"date":"2015-12-13T20:20:06","date_gmt":"2015-12-13T18:20:06","guid":{"rendered":"http:\/\/crossfitsln.com\/?p=897"},"modified":"2015-12-13T20:21:13","modified_gmt":"2015-12-13T18:21:13","slug":"14-12-18-12","status":"publish","type":"post","link":"https:\/\/www.crossfitsln.com\/?p=897","title":{"rendered":"14.12.-18.12."},"content":{"rendered":"

MAANANTAI
\nWeighted Pullup 5×5<\/p>\n

10-9-8-7-6-5-4-3-2-1
\nHSPU
\n20-18-16-14-12-10-8-6-4-2
\nSitup
\n(12min timecap)<\/p>\n

Painonnostossa tempaus<\/p>\n

TIISTAI
\nOverhead Squat 3×4
\nBack Squat 3×5<\/p>\n

5min AMRAP:
\n3,6,9…
\nWallball
\n-Jokaisen kierroksen v\u00e4liss\u00e4 suorita 5 Burpeeta<\/p>\n

KESKIVIIKKO
\n2 Clean + 1 Front Squat + 1 Jerk
\n-Etsi raskas rauta<\/p>\n

Tabata
\nBoxjump
\n-2min lepo
\nKB Lunge<\/p>\n

TORSTAI
\nShoulder Press 5×5<\/p>\n

”No Squat Fran” (tehty 4.5.2015)
\n21-15-9
\nPush Press
\nPullup<\/p>\n

PERJANTAI
\n3:n hengen joukkueissa:
\n100 Deadlift
\n10 Burpee – kaikki suorittavat 10
\n90 Hang Power Clean
\n10 Burpee – kaikille
\n80 Front Squat
\n10 Burpee
\n70 Shoulder to Overhead
\n10 Burpee
\n60 Squat Clean Thruster
\n10 Burpee
\n40min cap<\/p>\n","protected":false},"excerpt":{"rendered":"

MAANANTAI Weighted Pullup 5×5 10-9-8-7-6-5-4-3-2-1 HSPU 20-18-16-14-12-10-8-6-4-2 Situp (12min timecap) Painonnostossa tempaus TIISTAI Overhead Squat 3×4 Back Squat 3×5 5min AMRAP: 3,6,9… Wallball -Jokaisen kierroksen v\u00e4liss\u00e4 suorita 5 Burpeeta KESKIVIIKKO 2 Clean + 1 Front Squat + 1 Jerk -Etsi raskas rauta Tabata Boxjump -2min lepo KB Lunge TORSTAI Shoulder Press 5×5 ”No Squat Fran”…<\/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-897","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"_links":{"self":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/897","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=897"}],"version-history":[{"count":2,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/897\/revisions"}],"predecessor-version":[{"id":899,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/897\/revisions\/899"}],"wp:attachment":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=897"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=897"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=897"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}