{"id":11646,"date":"2021-05-12T14:00:00","date_gmt":"2021-05-12T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11646"},"modified":"2021-04-27T05:15:15","modified_gmt":"2021-04-26T19:15:15","slug":"thur-130521","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/thur-130521\/","title":{"rendered":"Thur 130521"},"content":{"rendered":"

<\/p>\n

CrossFit Effects – CrossFit<\/h2>\n

<\/p>\n

CF: Snatch (1-1-1-1-1)<\/h3>\n

CF: Back Squat (3-3-3-3-3-3)<\/h3>\n

<\/em><\/em>3 Sets @85-90% of 1RM<\/em><\/p>\n

CF: Deadlift (5-5-5-5-5)<\/h3>\n

<\/em><\/em>3 Sets @ 80-85% of 1RM<\/em><\/p>\n

Xtra: Metcon (Time)<\/h3>\n

Five Rounds
\n
Rope Climb
\n
8 HSPU
\n
RX+
\n
Legless Rope Climb
\n
8 HSPU 4″<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

CrossFit Effects – CrossFit CF: Snatch (1-1-1-1-1) CF: Back Squat (3-3-3-3-3-3) 3 Sets @85-90% of 1RM CF: Deadlift (5-5-5-5-5) 3 Sets @ 80-85% of 1RM Xtra: Metcon (Time) Five Rounds Rope Climb 8 HSPU RX+ Legless Rope Climb 8 HSPU 4″<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[139],"tags":[],"class_list":["post-11646","post","type-post","status-publish","format-standard","hentry","category-wod"],"aioseo_notices":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p67jvq-31Q","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11646","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/comments?post=11646"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11646\/revisions"}],"predecessor-version":[{"id":11647,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11646\/revisions\/11647"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11646"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11646"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11646"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}