{"id":12236,"date":"2025-06-03T18:08:51","date_gmt":"2025-06-04T01:08:51","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12236"},"modified":"2025-06-03T17:13:34","modified_gmt":"2025-06-04T00:13:34","slug":"2025-06-03","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/06\/03\/2025-06-03\/","title":{"rendered":"2025-06-03"},"content":{"rendered":"<p>Warm-up<br \/>\n3 rounds<br \/>\n10 pass throughs<br \/>\n10 air squats<br \/>\n10 sec 1 arm OH PVC hold<br \/>\n10 upward dog and downward dog<br \/>\n10 upright rows (with band)<br \/>\n10 overhead press (with band)<\/p>\n<p>Strength<br \/>\npower clean technique<br \/>\n5 x 2 @ 60-70%<br \/>\nJ = 125#<\/p>\n<p>Conditioning<br \/>\n10 min EMOM<br \/>\n3 power cleans + 5 push press<br \/>\n10 burpees<\/p>\n<p>Total: 15 power cleans and 25 push press @ 75# and 50 burpees<\/p>\n<p>Cool down<br \/>\n3 rounds 20 sec each<br \/>\nplank &#8211; forearm<br \/>\nplank left side<br \/>\nplank right side<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 3 rounds 10 pass throughs 10 air squats 10 sec 1 arm OH PVC hold 10 upward dog and downward dog 10 upright rows (with band) 10 overhead press (with band) Strength power clean technique 5 x 2 @ 60-70% J = 125# Conditioning 10 min EMOM 3 power &#8230;<\/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":[10,5,4,16],"class_list":["post-12236","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-abs","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12236","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=12236"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12236\/revisions"}],"predecessor-version":[{"id":12237,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12236\/revisions\/12237"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12236"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12236"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12236"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}