{"id":8480,"date":"2017-07-22T00:00:00","date_gmt":"2017-07-21T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=8480"},"modified":"2017-07-21T09:30:50","modified_gmt":"2017-07-20T23:30:50","slug":"games-day-sat-220717","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/games-day-sat-220717\/","title":{"rendered":"Games Day Sat 220717"},"content":{"rendered":"

CrossFit Effects – CrossFit<\/h2>\n

<\/p>\n

EVT 1: Metcon (AMRAP – Rounds and Reps)<\/h3>\n

Partner WOD
\n
50-40-30-20-10reps
\n
Double Unders
\n
Sit Ups
\n
Then
\n
30 Snatch 135\/95lbs
\n
Score 330 Reps + 1 Rep for every sec under 10min Cap
\n
No 4pm Class today<\/em><\/em><\/em><\/p>\n

EVT 2: Metcon (AMRAP – Rounds and Reps)<\/h3>\n

30-20-10reps
\n
Burpee Box Jump 24\/20″
\n
C2B Pull up
\n
Then
\n
30 Clean & Jerk 135\/95lbs
\n
Score 150 reps + 1 rep for every sec under cap<\/em><\/em><\/em><\/p>\n

EVT 3: Metcon (AMRAP – Rounds and Reps)<\/h3>\n

15 Push Press 135lbs
\n
15 HPC 135lbs
\n
15 Deadlift 135lbs
\n
12 Push Press
\n
12 HPC
\n
12 Deadlift
\n
9 Push Press
\n
9 HPC
\n
9 Deadlift
\n
Score 108 reps + 1 rep for every sec under 10 min Cap<\/em><\/em><\/em><\/p>\n

EVT 4: Metcon (Time)<\/h3>\n

15 KB OHS 16\/12kg
\n
15m Handstand Walk
\n
30 Pistol Squats
\n
15m Handstand Walk
\n
12 KB OHS 16
\n
15m Handstand Walk
\n
24 Pistol Squats
\n
15m Handstand Walk<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

CrossFit Effects – CrossFit EVT 1: Metcon (AMRAP – Rounds and Reps) Partner WOD 50-40-30-20-10reps Double Unders Sit Ups Then 30 Snatch 135\/95lbs Score 330 Reps + 1 Rep for every sec under 10min Cap No 4pm Class today EVT 2: Metcon (AMRAP – Rounds and Reps) 30-20-10reps Burpee Box Jump 24\/20″ C2B Pull up […]<\/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-8480","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-2cM","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8480","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=8480"}],"version-history":[{"count":2,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8480\/revisions"}],"predecessor-version":[{"id":8526,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8480\/revisions\/8526"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=8480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=8480"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=8480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}