{"id":1359,"date":"2022-05-22T12:00:00","date_gmt":"2022-05-22T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1359"},"modified":"2022-05-22T12:00:00","modified_gmt":"2022-05-22T12:00:00","slug":"weekly-programming-13","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-13\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

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

Monday 5\/23\/2022<\/strong><\/p>\n\n\n\n

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

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

7 sets of 3, building<\/p>\n\n\n\n

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

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

5 Pull Ups (Rx+ Chest to Bar)<\/p>\n\n\n\n

10 Alternating Hang Dumbbell Snatch (50\/35)<\/p>\n\n\n\n

10 Alternating Box Step Ups (Rx+ Dumbbell Weighted)<\/p>\n\n\n\n

Tuesday 5\/24\/2022<\/strong><\/p>\n\n\n\n

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

A1. Push Ups, 4 sets of max reps, aim to accumulate total 60 reps (Rx+ Strict Ring Dips)<\/p>\n\n\n\n

A2. Dual DB\/KB Front Squats, 4 sets of 10, building<\/p>\n\n\n\n

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

12 minute AMRAP: <\/p>\n\n\n\n

2-4-6-8-10 reps\u2026. of Thrusters (add 2 reps every round in this ascending ladder) (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

20 Double Unders after every set of Thrusters<\/p>\n\n\n\n

Wednesday 5\/25\/2022<\/strong><\/p>\n\n\n\n

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

“Frenemy”<\/p>\n\n\n\n

6 rounds of:<\/p>\n\n\n\n

F1: <\/p>\n\n\n\n

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

10 Box Jump Overs<\/p>\n\n\n\n

10 Burpees<\/p>\n\n\n\n

F2: Calorie Row<\/p>\n\n\n\n

Note: winner is the Frenemy with the most accumulated calories on the rower.\u00a0<\/p>\n\n\n\n

Thursday 5\/26\/20222<\/strong><\/p>\n\n\n\n

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

A1. Back Rack Barbell Reverse Lunge, 4 sets of 8\/side, building<\/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

20 minute EMOM:<\/p>\n\n\n\n

M1-M5: 1 Snatch Pull + 1 Hang Muscle Snatch<\/p>\n\n\n\n

M6-M10: 1 Snatch Pull + 1 Hang Power Snatch<\/p>\n\n\n\n

M11-M15: 1 Power Snatch + 1 Hang Power Snatch<\/p>\n\n\n\n

M16 – M20: 1 Power Snatch<\/p>\n\n\n\n

Friday 5\/27\/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

9 rounds for time:<\/p>\n\n\n\n

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

6 Goblet Squats (24\/16, Rx+ 32\/24)<\/p>\n\n\n\n

9\/7 Calorie Row<\/p>\n\n\n\n

Saturday 5\/28\/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 reps, 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 reps (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

10 Rounds For Quality<\/p>\n\n\n\n

1\/side TGU (AHAP)<\/p>\n\n\n\n

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

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

20 Russian Twists (Rx+ Plate Twists, 25\/10)<\/p>\n","protected":false},"excerpt":{"rendered":"

Week #6 of 6 WEEK SIX Monday 5\/23\/2022 Strength Deadlift 7 sets of 3, building Conditioning 15 minute AMRAP: 5 Pull Ups (Rx+ Chest…<\/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-1359","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1359","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=1359"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1359\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1359"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1359"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1359"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}