{"id":4435,"date":"2015-11-01T10:45:43","date_gmt":"2015-11-01T18:45:43","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=4435"},"modified":"2015-11-04T18:01:03","modified_gmt":"2015-11-05T02:01:03","slug":"2015-11-01","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2015\/11\/01\/2015-11-01\/","title":{"rendered":"2015-11-01"},"content":{"rendered":"<p>Strength program<\/p>\n<p>Week 1 Day 1:<\/p>\n<p>Squat Snatch:<\/p>\n<p>3 @ 75%: 55#<\/p>\n<p>3 @ 78%: 65#<\/p>\n<p>3 @ 82%: 75#<\/p>\n<p>3 @ 82%: 75#<\/p>\n<p>Snatch pulls:<\/p>\n<p>5\u00a0@ 85%: 115#<\/p>\n<p>5\u00a0@ 88%: 120#<\/p>\n<p>5\u00a0@ 95%: 125#<\/p>\n<p>Back Squats:<\/p>\n<p>5\u00a0@ 70%: 175#<\/p>\n<p>5\u00a0@ 73%: 182.5#<\/p>\n<p>5\u00a0@ 76%: 190#<\/p>\n<p>5\u00a0@ 76%: 190#<\/p>\n<p>5\u00a0@ 76%: 190#<\/p>\n<p>EMOM 8 Min:<\/p>\n<p>Strict Upper body movement: strict pull-ups 3, 3, 3, 3, 3, 3, 3, 3<\/p>\n<p>Weighted plank:<\/p>\n<p>3 sets of 30 sec: 35# plate<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strength program Week 1 Day 1: Squat Snatch: 3 @ 75%: 55# 3 @ 78%: 65# 3 @ 82%: 75# 3 @ 82%: 75# Snatch pulls: 5\u00a0@ 85%: 115# 5\u00a0@ 88%: 120# 5\u00a0@ 95%: 125# Back Squats: 5\u00a0@ 70%: 175# 5\u00a0@ 73%: 182.5# 5\u00a0@ 76%: 190# 5\u00a0@ 76%: 190# 5\u00a0@ &#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":[5,4,16],"class_list":["post-4435","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\/4435","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=4435"}],"version-history":[{"count":3,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/4435\/revisions"}],"predecessor-version":[{"id":4446,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/4435\/revisions\/4446"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=4435"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=4435"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=4435"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}