{"id":11983,"date":"2021-11-02T13:00:00","date_gmt":"2021-11-02T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11983"},"modified":"2021-10-22T05:45:37","modified_gmt":"2021-10-21T18:45:37","slug":"wed-031121","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/wed-031121\/","title":{"rendered":"Wed 031121"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Front Squat (3-3-3-3-3)<\/h3>\n<p><\/em><\/em><em>Build to a heavy set of 3 reps<\/em><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>Run 600m<br \/>\n<br \/>21 HSPU<br \/>\n<br \/>21 Snatch 43\/30kg<br \/>\n<br \/>Run 400m<br \/>\n<br \/>12 HSPU<br \/>\n<br \/>12 Snatch<br \/>\n<br \/>Run 200m<br \/>\n<br \/>9 HSPU<br \/>\n<br \/>9 Snatch<br \/>\n<br \/>Rx+ 61\/ 43kg<br \/>\n<br \/>Masters 38\/25kg<br \/>\n<br \/>Rx+53\/38kg<\/em><\/em><\/em><\/p>\n<h3>Xtra: Clean (1-1-1-1-1)<\/h3>\n<p><\/em><\/em><em>Build to a heavy single rep<\/em><\/p>\n<h3>Xtra: Clean Pull (3-3-3-3-3)<\/h3>\n<p><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Front Squat (3-3-3-3-3) Build to a heavy set of 3 reps CF: Metcon (Time) Run 600m 21 HSPU 21 Snatch 43\/30kg Run 400m 12 HSPU 12 Snatch Run 200m 9 HSPU 9 Snatch Rx+ 61\/ 43kg Masters 38\/25kg Rx+53\/38kg Xtra: Clean (1-1-1-1-1) Build to a heavy single rep Xtra: Clean [&hellip;]<\/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-11983","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-37h","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11983","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=11983"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11983\/revisions"}],"predecessor-version":[{"id":11984,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11983\/revisions\/11984"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11983"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11983"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11983"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}