{"id":1354,"date":"2022-05-08T12:00:00","date_gmt":"2022-05-08T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1354"},"modified":"2022-05-08T12:00:00","modified_gmt":"2022-05-08T12:00:00","slug":"weekly-programming-11","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-11\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week #4 of 6<\/h2>\n\n\n\n

WEEK FOUR<\/strong><\/p>\n\n\n\n

Monday 5\/9\/2022<\/strong><\/p>\n\n\n\n

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

Deadlift<\/p>\n\n\n\n

3-3-2-2-2-2-2, building<\/p>\n\n\n\n

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

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

12 Alternating Single Arm Devil\u2019s Press (50\/35)<\/p>\n\n\n\n

500\/400 m Row<\/p>\n\n\n\n

Tuesday 5\/10\/2022<\/strong><\/p>\n\n\n\n

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

A1. Push Up, 4 sets of max reps, aim to accumulate total 52 reps (Rx+ Strict Ring Dips)<\/p>\n\n\n\n

A2. Dual DB\/KB Front Squat, 4 sets of 10-14, across<\/p>\n\n\n\n

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

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

4 Shoulder to Overhead (115\/75, Rx+ 135\/95)<\/p>\n\n\n\n

6 Wall Balls (20\/14)<\/p>\n\n\n\n

24 Double Unders<\/p>\n\n\n\n

Wednesday 5\/11\/2022<\/strong><\/p>\n\n\n\n

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

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

1 TGU\/side (24\/16)<\/p>\n\n\n\n

5 Goblet Muscle Cleans<\/p>\n\n\n\n

10 American Kettlebell Swings<\/p>\n\n\n\n

15 Sit Ups<\/p>\n\n\n\n

20 Plate Russian Twists<\/p>\n\n\n\n

Thursday 5\/12\/20222<\/strong><\/p>\n\n\n\n

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

A1. Back Rack Reverse Lunge, 4 sets of 8\/side, across (2.5-5lbs heavier than last week)<\/p>\n\n\n\n

A2. L-Hang, 4 sets of max holds (scale: L-Tuck Hang Hold)<\/p>\n\n\n\n

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

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

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

40 Deadlifts (135\/95, Rx+ 225\/135)<\/p>\n\n\n\n

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

Friday 5\/13\/2022<\/strong><\/p>\n\n\n\n

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

In 20 minutes, build up to a heavy complex of:<\/p>\n\n\n\n

1 Hang Squat Clean + 1 Shoulder to Overhead + 1 Front Squat<\/p>\n\n\n\n

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

Every 3 minutes for 5 Rounds:<\/p>\n\n\n\n

10 Single Arm Dumbbell Clean and Jerks (50\/35)<\/p>\n\n\n\n

10 Box Jumps (24\/20)<\/p>\n\n\n\n

10 Burpee<\/p>\n\n\n\n

Saturday 5\/14\/2022<\/strong><\/p>\n\n\n\n

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

A1. Bent Over Dual KB\/DB Row, 3 sets of 10-12, building<\/p>\n\n\n\n

A2. Chest to Wall Handstand Hold, 3 sets of 20-40 second holds (Rx+ Freestanding)<\/p>\n\n\n\n

B1.Ring Rows, 3 sets of 10-12 (Rx+ Feet Elevated)<\/p>\n\n\n\n

B2. Ring Dip Support Hold, 3 sets of max holds for quality<\/p>\n\n\n\n

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

For time, complete 9 rounds:<\/p>\n\n\n\n

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

12 Alternating Russian Kettlebell Swings<\/p>\n\n\n\n

15 Air Squats<\/p>\n\n\n\n

Buy Out: 1 Mile Run<\/p>\n","protected":false},"excerpt":{"rendered":"

Week #4 of 6 WEEK FOUR Monday 5\/9\/2022 Strength Deadlift 3-3-2-2-2-2-2, building Conditioning 4 Rounds For Time: 12 Alternating Si…<\/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-1354","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1354","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=1354"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1354\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1354"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1354"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1354"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}