{"id":997,"date":"2016-07-17T15:00:15","date_gmt":"2016-07-17T12:00:15","guid":{"rendered":"http:\/\/crossfitsln.com\/?p=997"},"modified":"2016-07-10T14:21:13","modified_gmt":"2016-07-10T11:21:13","slug":"18-22-7-2016","status":"publish","type":"post","link":"https:\/\/www.crossfitsln.com\/?p=997","title":{"rendered":"18.-22.7.2016"},"content":{"rendered":"<p>MAANANTAI<br \/>\nPower Clean + Hang Clean + Jerk<br \/>\n-etsi raskas<\/p>\n<p>3 RFT:<br \/>\n12 KB Hang Squat Clean Thruster &#8211; vuorok\u00e4sin<br \/>\n24 Double Under<br \/>\n9min timecap<\/p>\n<p>TIISTAI<br \/>\n18min OT2M<br \/>\n1: 2-5 Muscle Up TAI 2-3 Muscle Up Pregression + 2-3 Ring Dip<br \/>\n2: 45-60s Handstand Hold<br \/>\n3: 3x 15-20s L-Sit<\/p>\n<p>Tabata (8s 20s ON, 10s OFF)<br \/>\nHollow Rock<br \/>\n-2min lepo<br \/>\nReverse Burpee (ala-asennossa selinmakuulla)<\/p>\n<p>KESKIVIIKKO<br \/>\nFront Squat<br \/>\n5 @ 65%<br \/>\n4 @ 75%<br \/>\n3 @ 80%<br \/>\n2 @ 85%<br \/>\n1 @ 90%<br \/>\n8 @ 75-85%<\/p>\n<p>16min OTM<br \/>\nParittomat: 6 Front Squat (tanko maasta) + 4 Bar Over Burpee<br \/>\nParilliset: 0:30 Max reps Box Jump<\/p>\n<p>TORSTAI<br \/>\nHang Snatch + Snatch<br \/>\n-etsi raskas<\/p>\n<p>5 RFT:<br \/>\n10 Pistol Squat<br \/>\n20 Deadlift (rx 60\/45)<br \/>\n12min timecap<\/p>\n<p>PERJANTAI<br \/>\nOT4M x 7 (30min)<br \/>\n10 Burpee-Boxover<br \/>\n10 Thruster<\/p>\n","protected":false},"excerpt":{"rendered":"<p>MAANANTAI Power Clean + Hang Clean + Jerk -etsi raskas 3 RFT: 12 KB Hang Squat Clean Thruster &#8211; vuorok\u00e4sin 24 Double Under 9min timecap TIISTAI 18min OT2M 1: 2-5 Muscle Up TAI 2-3 Muscle Up Pregression + 2-3 Ring Dip 2: 45-60s Handstand Hold 3: 3x 15-20s L-Sit Tabata (8s 20s ON, 10s OFF)&#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-997","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"_links":{"self":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/997","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=997"}],"version-history":[{"count":1,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/997\/revisions"}],"predecessor-version":[{"id":998,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/997\/revisions\/998"}],"wp:attachment":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=997"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=997"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=997"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}