{"id":1336,"date":"2022-03-13T12:00:00","date_gmt":"2022-03-13T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1336"},"modified":"2022-03-13T12:00:00","modified_gmt":"2022-03-13T12:00:00","slug":"weekly-programming-3","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-3\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 3 of 6<\/h2>\n\n\n\n

Monday 3\/14\/2022<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

Front Squat<\/p>\n\n\n\n

7 sets of 3, 2.5-5lbs heavier than last week, max reps final set<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

10 Rounds For Time:<\/p>\n\n\n\n

1 Hang Squat Clean (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

3 Strict Handstand Push Ups<\/p>\n\n\n\n

5 Toes to Bar<\/p>\n\n\n\n

Tuesday 3\/15\/2022<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

A1. Strict Supinated Pull Up (Rx+ Weighted), 5 sets of 5, across (same weight as last week w\/ max reps final set)<\/p>\n\n\n\n

A2. Deadlift, 5 sets of 5, across, 5-10lbs heavier than last week<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

14 minute AMRAP:<\/p>\n\n\n\n

14 Russian KB Swings (24\/16, Rx+32\/24)<\/p>\n\n\n\n

14 Alternating Goblet Reverse Lunge<\/p>\n\n\n\n

14 Calorie Row<\/p>\n\n\n\n

Wednesday 3\/16\/2022<\/strong><\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

30 minute Partner AMRAP:<\/p>\n\n\n\n

40 Wall Balls<\/p>\n\n\n\n

40 Alternating Dumbbell Snatches<\/p>\n\n\n\n

20 Medball Cleans<\/p>\n\n\n\n

20 Burpees Over Dumbbell<\/p>\n\n\n\n

Note: partition reps as desired<\/p>\n\n\n\n

Thursday 3\/17\/20222<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

8 sets, building<\/p>\n\n\n\n

Snatch Pull + 1 Hang Squat Snatch<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

Every 2 minutes for 6 Rounds:<\/p>\n\n\n\n

3 Hang Power Snatch (95\/65, Rx+115\/75)<\/p>\n\n\n\n

6 Overhead Squats<\/p>\n\n\n\n

9 Pull Ups<\/p>\n\n\n\n

Friday 3\/18\/2022<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

A1. Split Jerk w\/ 1 second pause in the dip, 5 sets of 2<\/p>\n\n\n\n

A2. Front Foot Elevated Goblet Reverse Lunge, 4 sets of 8-10\/side, across<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

15 minute alternating EMOM:<\/p>\n\n\n\n

M1: 10-12 Strict Press (75\/55, Rx+95\/65)<\/p>\n\n\n\n

M2: 10-12 Dual DB\/KB Deadlifts (2×50\/35, 2×24\/16, Rx+ 2×32\/24)<\/p>\n\n\n\n

M3: 150-200 m Row<\/p>\n\n\n\n

Saturday 3\/19\/2022<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

A. Bench Press<\/p>\n\n\n\n

4 sets of 10, across<\/p>\n\n\n\n

Note: max reps final set<\/p>\n\n\n\n

B. Back Squat<\/p>\n\n\n\n

4 Cluster Sets of 3-2-1, across<\/p>\n\n\n\n

Optional Accessory:<\/p>\n\n\n\n

C1. Deficit Push Ups, 3 sets of max reps<\/p>\n\n\n\n

C2. Bent Over Dumbbell\/Kettlebell Rows, 3 sets of 10-12, across<\/p>\n\n\n\n

C3. Pike Overs, 3 sets of 8-10\/side<\/p>\n\n\n\n

C4. Hollow Flutter Kicks, 3 sets of 30-40<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 3 of 6 Monday 3\/14\/2022 Strength Front Squat 7 sets of 3, 2.5-5lbs heavier than last week, max reps final set Conditioning …<\/p>\n","protected":false},"author":15,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1336","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1336","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/comments?post=1336"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1336\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1336"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1336"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1336"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}