{"id":1741,"date":"2018-06-07T19:17:20","date_gmt":"2018-06-07T11:17:20","guid":{"rendered":"http:\/\/www.crossfit.cn\/?page_id=1741"},"modified":"2018-07-10T21:56:57","modified_gmt":"2018-07-10T13:56:57","slug":"juzhongleidongzuo","status":"publish","type":"page","link":"http:\/\/www.crossfit.cn\/tutorial\/juzhongleidongzuo\/","title":{"rendered":"\u4e3e\u91cd\u7c7b\u52a8\u4f5c"},"content":{"rendered":"<p>[vc_row][vc_column][vc_empty_space height=&#8221;2em&#8221;]<div class=\"columns_wrap sc_columns columns_nofluid sc_columns_count_3\"><div class=\"column-1_3 sc_column_item sc_column_item_1 odd first\"><h5 class=\"sc_title sc_title_regular\">1.\u54d1\u94c3\u7ffb\u7ad9<\/h5>\t<video id=\"wp_mep_1\"   width=\"380\" height=\"210\" poster=\"\/\/video.crossfit.cn\/b4cbf68485034ea5b7514ef7d92a7dae\/covers\/9b40f4f1ca7b4bbd84440f7fde969240-00004.jpg\" controls=\"controls\"   >\n\t\t<source src=\"\/\/video.crossfit.cn\/b4cbf68485034ea5b7514ef7d92a7dae\/3836b9768ef844448157a40e666a0997-4b038aa03568d9976d938451858ca3cd-sd.mp4\" type=\"video\/mp4\" \/>\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/video>\n<script type=\"text\/javascript\">\njQuery(document).ready(function($) {\n\t$('#wp_mep_1').mediaelementplayer({\n\t\tm:1\n\t\t\n\t\t,features: ['playpause','current','progress','duration','volume','tracks','fullscreen']\n\t\t\n\t});\n});\n<\/script>\n<\/div><div class=\"column-1_3 sc_column_item sc_column_item_2 even\"><h5 class=\"sc_title sc_title_regular\">2.\u54d1\u94c3\u60ac\u5782\u7ffb\u7ad9<\/h5>\t<video id=\"wp_mep_2\"   width=\"380\" height=\"210\" poster=\"\/\/video.crossfit.cn\/bb0b457857794779b96623d683d948c6\/covers\/75f354a58432431e9453b81fe1f2a683-00004.jpg\" controls=\"controls\"   >\n\t\t<source src=\"\/\/video.crossfit.cn\/bb0b457857794779b96623d683d948c6\/03c56659ff584efca9d385a721d44bb9-861fd4762e2ddbb8bf1aa86e288e32f3-sd.mp4\" type=\"video\/mp4\" \/>\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/video>\n<script type=\"text\/javascript\">\njQuery(document).ready(function($) {\n\t$('#wp_mep_2').mediaelementplayer({\n\t\tm:1\n\t\t\n\t\t,features: ['playpause','current','progress','duration','volume','tracks','fullscreen']\n\t\t\n\t});\n});\n<\/script>\n<\/div><div class=\"column-1_3 sc_column_item sc_column_item_3 odd\"><h5 class=\"sc_title sc_title_regular\">3.\u54d1\u94c3\u63a8\u4e3e<\/h5>\t<video id=\"wp_mep_3\"   width=\"380\" height=\"210\" poster=\"\/\/video.crossfit.cn\/eae4f48cb37a4225b4f384b152524f9b\/covers\/270fd2d4ecad444f8da5449caf700ffa-00003.jpg\" controls=\"controls\"   >\n\t\t<source src=\"\/\/video.crossfit.cn\/eae4f48cb37a4225b4f384b152524f9b\/e27f11aa246b486a9fac45a124df8380-3c83c6c81cd5c67af1a3f0d8e9c04eab-sd.mp4\" type=\"video\/mp4\" \/>\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/video>\n<script type=\"text\/javascript\">\njQuery(document).ready(function($) {\n\t$('#wp_mep_3').mediaelementplayer({\n\t\tm:1\n\t\t\n\t\t,features: ['playpause','current','progress','duration','volume','tracks','fullscreen']\n\t\t\n\t});\n});\n<\/script>\n<\/div><\/div>[\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;2em&#8221;]<div class=\"columns_wrap sc_columns columns_nofluid sc_columns_count_3\"><div class=\"column-1_3 sc_column_item sc_column_item_1 odd first\"><h5 class=\"sc_title sc_title_regular\">4.\u54d1\u94c3\u501f\u529b\u633a<\/h5>\t<video id=\"wp_mep_4\"   width=\"380\" height=\"210\" poster=\"\/\/video.crossfit.cn\/18d22eaa397c4bb28f6b46baf3239ab9\/covers\/98466cf92b2248118788a7e112ef62dd-00003.jpg\" controls=\"controls\"   >\n\t\t<source src=\"\/\/video.crossfit.cn\/18d22eaa397c4bb28f6b46baf3239ab9\/35bccca1856f4c50abc964011e78782f-d52dc46a014b389115998745281ed454-sd.mp4\" type=\"video\/mp4\" \/>\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/video>\n<script type=\"text\/javascript\">\njQuery(document).ready(function($) {\n\t$('#wp_mep_4').mediaelementplayer({\n\t\tm:1\n\t\t\n\t\t,features: ['playpause','current','progress','duration','volume','tracks','fullscreen']\n\t\t\n\t});\n});\n<\/script>\n<\/div><div class=\"column-1_3 sc_column_item sc_column_item_2 even\"><h5 class=\"sc_title sc_title_regular\">5.\u54d1\u94c3\u501f\u529b\u63a8<\/h5>\t<video id=\"wp_mep_5\"   width=\"380\" height=\"210\" poster=\"\/\/video.crossfit.cn\/1bdf1b6cc6c0496f8e5c409629ea63d7\/covers\/7d4a5725f3484b71b51886548b8b5737-00003.jpg\" controls=\"controls\"   >\n\t\t<source src=\"\/\/video.crossfit.cn\/1bdf1b6cc6c0496f8e5c409629ea63d7\/b6f00e447a664ff28d9b22b367127352-1b1db6fc0481d075fc2eee5efeea88d9-sd.mp4\" type=\"video\/mp4\" \/>\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/video>\n<script type=\"text\/javascript\">\njQuery(document).ready(function($) {\n\t$('#wp_mep_5').mediaelementplayer({\n\t\tm:1\n\t\t\n\t\t,features: ['playpause','current','progress','duration','volume','tracks','fullscreen']\n\t\t\n\t});\n});\n<\/script>\n<\/div><div class=\"column-1_3 sc_column_item sc_column_item_3 odd\"><h5 class=\"sc_title sc_title_regular\">6.\u54d1\u94c3\u5206\u817f\u633a<\/h5>\t<video id=\"wp_mep_6\"   width=\"380\" height=\"210\" poster=\"\/\/video.crossfit.cn\/9a2a3a7c31ac4e9c8bad7b1d1ae439dd\/covers\/2c70553498594a05bb921f5dd62928eb-00003.jpg\" controls=\"controls\"   >\n\t\t<source src=\"\/\/video.crossfit.cn\/9a2a3a7c31ac4e9c8bad7b1d1ae439dd\/ffc6856ca2f649c2a8bf5f8785f2e03e-528c492541d4fc840480af070301e37b-sd.mp4\" type=\"video\/mp4\" \/>\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/video>\n<script type=\"text\/javascript\">\njQuery(document).ready(function($) {\n\t$('#wp_mep_6').mediaelementplayer({\n\t\tm:1\n\t\t\n\t\t,features: ['playpause','current','progress','duration','volume','tracks','fullscreen']\n\t\t\n\t});\n});\n<\/script>\n<\/div><\/div>[\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;2em&#8221;]<div class=\"columns_wrap sc_columns columns_nofluid sc_columns_count_3\"><div class=\"column-1_3 sc_column_item sc_column_item_1 odd first\"><h5 class=\"sc_title sc_title_regular\">7.\u54d1\u94c3\u6293\u4e3e<\/h5>\t<video id=\"wp_mep_7\"   width=\"380\" height=\"210\" poster=\"\/\/video.crossfit.cn\/18cb81a945ba4cfb893deec76268082a\/covers\/eaa00f1625e04bbe9379073ba1637989-00004.jpg\" controls=\"controls\"   >\n\t\t<source src=\"\/\/video.crossfit.cn\/18cb81a945ba4cfb893deec76268082a\/7360f79e59694bf2a54f9aa04f7cecf9-3a1df7081efab1f069e6e2bc601f3c4f-sd.mp4\" type=\"video\/mp4\" \/>\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/video>\n<script type=\"text\/javascript\">\njQuery(document).ready(function($) {\n\t$('#wp_mep_7').mediaelementplayer({\n\t\tm:1\n\t\t\n\t\t,features: ['playpause','current','progress','duration','volume','tracks','fullscreen']\n\t\t\n\t});\n});\n<\/script>\n<\/div><div class=\"column-1_3 sc_column_item sc_column_item_2 even\"><h5 class=\"sc_title sc_title_regular\">8.\u54d1\u94c3\u7529\u6446<\/h5>\t<video id=\"wp_mep_8\"   width=\"380\" height=\"210\" poster=\"\/\/video.crossfit.cn\/1f965169af07467c966c79f62f6ad0c4\/covers\/f68a81f0811742dea40dce67a35232f1-00003.jpg\" controls=\"controls\"   >\n\t\t<source src=\"\/\/video.crossfit.cn\/1f965169af07467c966c79f62f6ad0c4\/d89afb80d44849d4bca99049784eab04-1dfda709986393a501b4647a3390e05a-sd.mp4\" type=\"video\/mp4\" \/>\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/video>\n<script type=\"text\/javascript\">\njQuery(document).ready(function($) {\n\t$('#wp_mep_8').mediaelementplayer({\n\t\tm:1\n\t\t\n\t\t,features: ['playpause','current','progress','duration','volume','tracks','fullscreen']\n\t\t\n\t});\n});\n<\/script>\n<\/div><div class=\"column-1_3 sc_column_item sc_column_item_3 odd\"><h5 class=\"sc_title sc_title_regular\">9.\u54d1\u94c3\u706b\u7bad\u63a8<\/h5>\t<video id=\"wp_mep_9\"   width=\"380\" height=\"210\" poster=\"\/\/video.crossfit.cn\/42260bdd731d4dbba4cdcb4cc4d58e75\/covers\/d7b83a88de0c42dda41de9c9389f8874-00003.jpg\" controls=\"controls\"   >\n\t\t<source src=\"\/\/video.crossfit.cn\/42260bdd731d4dbba4cdcb4cc4d58e75\/10f2d1ff3ef04e618660511164642858-a5a6187240bc2b37e6540b113a5b9b53-sd.mp4\" type=\"video\/mp4\" \/>\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/video>\n<script type=\"text\/javascript\">\njQuery(document).ready(function($) {\n\t$('#wp_mep_9').mediaelementplayer({\n\t\tm:1\n\t\t\n\t\t,features: ['playpause','current','progress','duration','volume','tracks','fullscreen']\n\t\t\n\t});\n});\n<\/script>\n<\/div><\/div>[\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;2em&#8221;]<div class=\"columns_wrap sc_columns columns_nofluid sc_columns_count_3\"><div class=\"column-1_3 sc_column_item sc_column_item_1 odd first\"><h5 class=\"sc_title sc_title_regular\">10.\u54d1\u94c3\u60ac\u5782\u9ad8\u7ffb<\/h5>\t<video id=\"wp_mep_10\"   width=\"380\" height=\"210\" poster=\"\/\/video.crossfit.cn\/6bab02b4ec524d89af82d198a1d05105\/covers\/28c5888048f546a3bd5a9797fd9b7887-00004.jpg\" controls=\"controls\"   >\n\t\t<source src=\"\/\/video.crossfit.cn\/6bab02b4ec524d89af82d198a1d05105\/732db302beda4119b2152f26d11408b3-25b8817c40403d6b11db9a57f9ce79b3-sd.mp4\" type=\"video\/mp4\" \/>\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/video>\n<script type=\"text\/javascript\">\njQuery(document).ready(function($) {\n\t$('#wp_mep_10').mediaelementplayer({\n\t\tm:1\n\t\t\n\t\t,features: ['playpause','current','progress','duration','volume','tracks','fullscreen']\n\t\t\n\t});\n});\n<\/script>\n<\/div><div class=\"column-1_3 sc_column_item sc_column_item_2 even\"><h5 class=\"sc_title sc_title_regular\">11.\u54d1\u94c3\u9ad8\u6293<\/h5>\t<video id=\"wp_mep_11\"   width=\"380\" height=\"210\" poster=\"\/\/video.crossfit.cn\/8fa121b278c44878b58843c6888723c2\/covers\/0b533f5ab1ec4b90923b8cdd5eece246-00004.jpg\" controls=\"controls\"   >\n\t\t<source src=\"\/\/video.crossfit.cn\/8fa121b278c44878b58843c6888723c2\/116e4394d9a14e05a9561a0d3cfc2129-abe470cd794f1a901a25e78d323ba681-sd.mp4\" type=\"video\/mp4\" \/>\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/video>\n<script type=\"text\/javascript\">\njQuery(document).ready(function($) {\n\t$('#wp_mep_11').mediaelementplayer({\n\t\tm:1\n\t\t\n\t\t,features: ['playpause','current','progress','duration','volume','tracks','fullscreen']\n\t\t\n\t});\n});\n<\/script>\n<\/div><div class=\"column-1_3 sc_column_item sc_column_item_3 odd\"><h5 class=\"sc_title sc_title_regular\">12.\u54d1\u94c3\u9ad8\u7ffb<\/h5>\t<video id=\"wp_mep_12\"   width=\"380\" height=\"210\" poster=\"\/\/video.crossfit.cn\/5146c0d82d18413c89a9bc052691c7cb\/covers\/fb6d883567b4439c8d41d7221766ea23-00005.jpg\" controls=\"controls\"   >\n\t\t<source src=\"\/\/video.crossfit.cn\/5146c0d82d18413c89a9bc052691c7cb\/4c7e2a3b0d0140b9ad907552965277ec-91cc57cf012f7e114049d244c5c11d13-sd.mp4\" type=\"video\/mp4\" \/>\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/video>\n<script type=\"text\/javascript\">\njQuery(document).ready(function($) {\n\t$('#wp_mep_12').mediaelementplayer({\n\t\tm:1\n\t\t\n\t\t,features: ['playpause','current','progress','duration','volume','tracks','fullscreen']\n\t\t\n\t});\n});\n<\/script>\n<\/div><\/div>[\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;2em&#8221;]<div class=\"columns_wrap sc_columns columns_nofluid sc_columns_count_3\"><div class=\"column-1_3 sc_column_item sc_column_item_1 odd first\"><h5 class=\"sc_title sc_title_regular\">13.\u54d1\u94c3\u8fc7\u5934\u5f13\u6b65\u8d70<\/h5>\t<video id=\"wp_mep_13\"   width=\"380\" height=\"210\" poster=\"\/\/video.crossfit.cn\/86551a7b0516444b80a41c734597da67\/covers\/18eceb3b4a95437888fe7666000e774d-00003.jpg\" controls=\"controls\"   >\n\t\t<source src=\"\/\/video.crossfit.cn\/86551a7b0516444b80a41c734597da67\/96898a57cc5447b29aa503dd1a0f4fbf-ca2103a49a566f2b72c051ae1f6b4938-sd.mp4\" type=\"video\/mp4\" \/>\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/video>\n<script type=\"text\/javascript\">\njQuery(document).ready(function($) {\n\t$('#wp_mep_13').mediaelementplayer({\n\t\tm:1\n\t\t\n\t\t,features: ['playpause','current','progress','duration','volume','tracks','fullscreen']\n\t\t\n\t});\n});\n<\/script>\n<\/div><div class=\"column-1_3 sc_column_item sc_column_item_2 even\"><h5 class=\"sc_title sc_title_regular\">14.\u54d1\u94c3\u60ac\u5782\u6293\u4e3e<\/h5>\t<video id=\"wp_mep_14\"   width=\"380\" height=\"210\" poster=\"\/\/video.crossfit.cn\/8da21c02b7b34a91a4ea59570688bb71\/covers\/b900e25dce0e4921abaa99d59d55ab5a-00004.jpg\" controls=\"controls\"   >\n\t\t<source src=\"\/\/video.crossfit.cn\/8da21c02b7b34a91a4ea59570688bb71\/cbd322adcee042fc9696a939baec2e7e-fdaa0dd89b6774c77b4056e408f75b44-sd.mp4\" type=\"video\/mp4\" \/>\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/video>\n<script type=\"text\/javascript\">\njQuery(document).ready(function($) {\n\t$('#wp_mep_14').mediaelementplayer({\n\t\tm:1\n\t\t\n\t\t,features: ['playpause','current','progress','duration','volume','tracks','fullscreen']\n\t\t\n\t});\n});\n<\/script>\n<\/div><div class=\"column-1_3 sc_column_item sc_column_item_3 odd\"><h5 class=\"sc_title sc_title_regular\">15.\u54d1\u94c3\u60ac\u5782\u9ad8\u6293<\/h5>\t<video id=\"wp_mep_15\"   width=\"380\" height=\"210\" poster=\"\/\/video.crossfit.cn\/009fd9af614c4cf395f534134e68c63a\/covers\/1621a54cebdb49bb981b89c704f01ff2-00004.jpg\" controls=\"controls\"   >\n\t\t<source src=\"\/\/video.crossfit.cn\/009fd9af614c4cf395f534134e68c63a\/a683cbd9ff2f46289fb314356a555c4e-64f94f12269d8ccd1a1d7954d9461a99-sd.mp4\" type=\"video\/mp4\" \/>\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/video>\n<script type=\"text\/javascript\">\njQuery(document).ready(function($) {\n\t$('#wp_mep_15').mediaelementplayer({\n\t\tm:1\n\t\t\n\t\t,features: ['playpause','current','progress','duration','volume','tracks','fullscreen']\n\t\t\n\t});\n});\n<\/script>\n<\/div><\/div>[\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;2em&#8221;]<div class=\"columns_wrap sc_columns columns_nofluid sc_columns_count_3\"><div class=\"column-1_3 sc_column_item sc_column_item_1 odd first\"><h5 class=\"sc_title sc_title_regular\">16.\u54d1\u94c3\u524d\u67b6\u4f4d\u5f13\u6b65\u8d70<\/h5>\t<video id=\"wp_mep_16\"   width=\"380\" height=\"210\" poster=\"\/\/video.crossfit.cn\/b8ee35381b6d4da0babc8207a9aa3325\/covers\/d45e166fe1a24e429e232b39565e44fe-00003.jpg\" controls=\"controls\"   >\n\t\t<source src=\"\/\/video.crossfit.cn\/b8ee35381b6d4da0babc8207a9aa3325\/45c52eebce9842be8126b42cb89061ff-814bc0c38b92cc4ac89a429f9a625504-sd.mp4\" type=\"video\/mp4\" \/>\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/video>\n<script type=\"text\/javascript\">\njQuery(document).ready(function($) {\n\t$('#wp_mep_16').mediaelementplayer({\n\t\tm:1\n\t\t\n\t\t,features: ['playpause','current','progress','duration','volume','tracks','fullscreen']\n\t\t\n\t});\n});\n<\/script>\n<\/div><div class=\"column-1_3 sc_column_item sc_column_item_2 even\"><h5 class=\"sc_title sc_title_regular\">17.\u54d1\u94c3\u571f\u8033\u5176\u8d77\u7acb<\/h5>\t<video id=\"wp_mep_17\"   width=\"380\" height=\"210\" poster=\"\/\/video.crossfit.cn\/c511b9772d0d42b994d3d748d31a082d\/covers\/64630ba9554b4b6da8bcd35f1adfb487-00004.jpg\" controls=\"controls\"   >\n\t\t<source src=\"\/\/video.crossfit.cn\/c511b9772d0d42b994d3d748d31a082d\/258e98b757a945d9914307a47d23506a-d16f4cfc187c9d6c7d8884a3ce9c702a-sd.mp4\" type=\"video\/mp4\" \/>\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/video>\n<script type=\"text\/javascript\">\njQuery(document).ready(function($) {\n\t$('#wp_mep_17').mediaelementplayer({\n\t\tm:1\n\t\t\n\t\t,features: ['playpause','current','progress','duration','volume','tracks','fullscreen']\n\t\t\n\t});\n});\n<\/script>\n<\/div><div class=\"column-1_3 sc_column_item sc_column_item_3 odd\"><h5 class=\"sc_title sc_title_regular\">18.\u58f6\u94c3\u6293\u4e3e<\/h5>\t<video id=\"wp_mep_18\"   width=\"380\" height=\"210\" poster=\"\/\/video.crossfit.cn\/edaf2c1c56ab4c7cb23d53730d34bbbe\/covers\/407557e3b34b4c73a97b2691e186fe91-00003.jpg\" controls=\"controls\"   >\n\t\t<source src=\"\/\/video.crossfit.cn\/edaf2c1c56ab4c7cb23d53730d34bbbe\/198ce17cf8aa4d20976e39a81114b0c3-a273ffa149726f820771fb45fbee7e04-sd.mp4\" type=\"video\/mp4\" \/>\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/video>\n<script type=\"text\/javascript\">\njQuery(document).ready(function($) {\n\t$('#wp_mep_18').mediaelementplayer({\n\t\tm:1\n\t\t\n\t\t,features: ['playpause','current','progress','duration','volume','tracks','fullscreen']\n\t\t\n\t});\n});\n<\/script>\n<\/div><\/div>[\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space 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