{"id":9022,"date":"2025-07-06T21:19:41","date_gmt":"2025-07-07T03:19:41","guid":{"rendered":"https:\/\/www.blogxfit.com\/?p=9022"},"modified":"2025-07-06T21:19:41","modified_gmt":"2025-07-07T03:19:41","slug":"7-7-25","status":"publish","type":"post","link":"https:\/\/www.blogxfit.com\/?p=9022","title":{"rendered":"7\/7\/25"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Warm Up:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Warmy+<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4&#215;2 of deadlift &gt; hang clean &gt; front squat &gt; push press &#8211; run down and back <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Xfit WOD:<\/p>\n\n\n\n<ul class=\"wp-block-list workout-list\">\n<li>5 rounds of<\/li>\n\n\n\n<li>12 deadlifts 135\/95<\/li>\n\n\n\n<li>24 air squats<\/li>\n\n\n\n<li>9 hang cleans (95\/65)<\/li>\n\n\n\n<li>12 sit ups<\/li>\n\n\n\n<li>9 push press (95\/65)<\/li>\n\n\n\n<li>30 DU\u2019s (3:1 singles)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Pull up work;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">6,5,5,4,3 = 23<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">**challenge &#8211; over the next ~24 weeks, try building up to completing 60 reps over 5 rounds**<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: Warmy+ 4&#215;2 of deadlift &gt; hang clean &gt; front squat &gt; push press &#8211; run down and back Xfit WOD: Pull up work; 6,5,5,4,3 = 23 **challenge &#8211; over the next ~24 weeks, try building up to completing 60 reps over 5 rounds**<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_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},"jetpack_post_was_ever_published":false},"categories":[3],"tags":[],"class_list":["post-9022","post","type-post","status-publish","format-standard","hentry","category-cross-fit"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p39xRv-2lw","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9022","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9022"}],"version-history":[{"count":1,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9022\/revisions"}],"predecessor-version":[{"id":9023,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9022\/revisions\/9023"}],"wp:attachment":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9022"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9022"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9022"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}