{"id":15157,"date":"2020-12-21T01:00:00","date_gmt":"2020-12-21T09:00:00","guid":{"rendered":"https:\/\/www.crossfitoneworld.com\/?p=15157"},"modified":"2020-12-20T13:45:31","modified_gmt":"2020-12-20T21:45:31","slug":"12-21-2020","status":"publish","type":"post","link":"https:\/\/www.crossfitoneworld.com\/12-21-2020\/","title":{"rendered":"12\/21\/2020"},"content":{"rendered":"<h2>CrossFit One World – CrossFit<\/h2>\n<p><\/p>\n<h3>Skill Work<\/h3>\n<h3>Warm-up (No Measure)<\/h3>\n<p>2x’s TABATA (8 minutes)<br \/>\n<br \/>Alternating Between<br \/>\n<br \/>Hollow Holds<br \/>\n<br \/>Superman Holds<br \/>\n<br \/>(Advanced Sub Hollow Rocks and Superman lift & release)<\/em><\/em><\/em><\/p>\n<h3>Strength<\/h3>\n<h3>Snatch High Pull + Hang Full Snatch from the Knee (1+1 @ 50% of 1RM 6xE2MOM)<\/h3>\n<p><\/em><\/em><em>Don’t drop the bar once ou pick it up. Focus on Chest over the bar in the hang position and finishing your pull.<br \/>\n<br \/>*If you catch in power ride it down to the bottom<\/em><\/p>\n<h3>Metcon<\/h3>\n<h3>Metcon (No Measure)<\/h3>\n<p>Metcon EMOM x 12<br \/>\n<br \/>Complete the following Complex EMOM (Odd Min. Right Side\/Even Min. Left Side)<br \/>\n<br \/>1 DB Deadlift (DBx1 35\/50)<br \/>\n<br \/>1 DB Hang P Snatch(DBx1 35\/50)<br \/>\n<br \/>1 DB Hang P Clean(DBx1 35\/50)<br \/>\n<br \/>1 DB S2OH(DBx1 35\/50)<br \/>\n<br \/>2 Man\/Woman Makers (DBx’s 2 35\/50)<br \/>\n<br \/>REST THE REMAINDER OF THE MINUTE<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit One World – CrossFit Skill Work Warm-up (No Measure) 2x’s TABATA (8 minutes) Alternating Between Hollow Holds Superman Holds (Advanced Sub Hollow Rocks and Superman lift & release) Strength Snatch High Pull + Hang Full Snatch from the Knee (1+1 @ 50% of 1RM 6xE2MOM) Don’t drop the bar once ou pick it up. […]<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[22],"tags":[],"class_list":["post-15157","post","type-post","status-publish","format-standard","hentry","category-wod"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts\/15157","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/comments?post=15157"}],"version-history":[{"count":5,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts\/15157\/revisions"}],"predecessor-version":[{"id":15502,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/posts\/15157\/revisions\/15502"}],"wp:attachment":[{"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/media?parent=15157"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/categories?post=15157"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitoneworld.com\/wp-json\/wp\/v2\/tags?post=15157"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}