{"id":9052,"date":"2018-03-20T00:00:00","date_gmt":"2018-03-19T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9052"},"modified":"2018-03-08T06:32:08","modified_gmt":"2018-03-07T19:32:08","slug":"tue-200318","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tue-200318\/","title":{"rendered":"Tue 200318"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Shoulder Press (5-5-5)<\/h3>\n<p><\/em><\/em><em>70-75&#37; of 1 RM for all 3 sets<\/em><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>90 Double Unders<br \/>\n<br \/>9 Clean &#038; Jerk 135lbs<br \/>\n<br \/>70 Double Unders<br \/>\n<br \/>7 Clean &#038; Jerk 135lbs<br \/>\n<br \/>50 Double Unders<br \/>\n<br \/>5 Clean &#038; Jerk 135lbs<br \/>\n<br \/>30 Double Unders<br \/>\n<br \/>3 Clean &#038; Jerk 135lbs<br \/>\n<br \/>10 Double Unders<br \/>\n<br \/>1 Clean &#038; Jerk 135lbs<\/em><\/em><\/em><\/p>\n<h3>Extra: Metcon (Time)<\/h3>\n<p>3 Rounds<br \/>\n<br \/>1 Peg Board<br \/>\n<br \/>20m Prowler 100\/70kg<br \/>\n<br \/>Rest 3 minutes<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Shoulder Press (5-5-5) 70-75&#37; of 1 RM for all 3 sets CF: Metcon (Time) 90 Double Unders 9 Clean &#038; Jerk 135lbs 70 Double Unders 7 Clean &#038; Jerk 135lbs 50 Double Unders 5 Clean &#038; Jerk 135lbs 30 Double Unders 3 Clean &#038; Jerk 135lbs 10 Double Unders 1 [&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-9052","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-2m0","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9052","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=9052"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9052\/revisions"}],"predecessor-version":[{"id":9053,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9052\/revisions\/9053"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9052"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9052"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9052"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}