Skill-work:<\/p>\n
3 Rounds<\/p>\n
20 Heels elevated squat Tempo (3 sec descent)<\/p>\n
20 Glute Ham Raises or Nordic Curls<\/p>\n
Conditioning:<\/p>\n
3 X 7 MIn EMOM<\/p>\n
Rest 3 Mins In Between<\/p>\n
Increase Weight Every Minute for 7 Minutes to Max Weight<\/p>\n
Power Snatch<\/p>\n
Min 1: 7 Reps<\/p>\n
Min 2: 6 Reps<\/p>\n
Min 3: 5 Reps<\/p>\n
Min 4: 4 Reps<\/p>\n
Min 5: 3 Reps<\/p>\n
Min 6: 2 Reps<\/p>\n
Min 7: 1 Rep<\/p>\n
Repeat with Power Clean<\/p>\n
Then Thruster<\/p>\n
Total: 21 minutes (weigh ranged from 45# to 110#)<\/p>\n","protected":false},"excerpt":{"rendered":"
Skill-work: 3 Rounds 20 Heels elevated squat Tempo (3 sec descent) 20 Glute Ham Raises or Nordic Curls Conditioning: 3 X 7 MIn EMOM Rest 3 Mins In Between Increase Weight Every Minute for 7 Minutes to Max Weight Power Snatch Min 1: 7 Reps Min 2: 6 Reps Min …<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[5,4,16],"class_list":["post-10175","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/10175","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/comments?post=10175"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/10175\/revisions"}],"predecessor-version":[{"id":10176,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/10175\/revisions\/10176"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=10175"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=10175"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=10175"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}