{"id":1360,"date":"2022-05-29T12:00:00","date_gmt":"2022-05-29T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1360"},"modified":"2022-05-29T12:00:00","modified_gmt":"2022-05-29T12:00:00","slug":"weekly-programming-14","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-14\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">INTERIM WEEK #1 of 1<\/h2>\n\n\n\n<p><strong>INTERIM WEEK<\/strong><\/p>\n\n\n\n<p><strong>Monday 5\/30\/2022<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>&#8220;Murph&#8221;<\/p>\n\n\n\n<p>For time:<\/p>\n\n\n\n<p>1 Mile Run<\/p>\n\n\n\n<p>100 Pull Ups<\/p>\n\n\n\n<p>200 Push Ups<\/p>\n\n\n\n<p>300 Air Squats<\/p>\n\n\n\n<p>1 Mile Run<\/p>\n\n\n\n<p><strong>Tuesday 5\/31\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Power Snatch<\/p>\n\n\n\n<p>7 sets of 3, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Every 3 minutes for 5 rounds:<\/p>\n\n\n\n<p>15\/12 Calorie Row<\/p>\n\n\n\n<p>10 Deadlifts (95\/65, Rx+115\/75)<\/p>\n\n\n\n<p>5 Hang Power Snatches (95\/65, Rx+115\/75)<\/p>\n\n\n\n<p><strong>Wednesday 6\/1\/2022<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>15 minute AMRAP:<\/p>\n\n\n\n<p>10 Alternating Dumbbell Hang Clean and Jerk (50\/35)<\/p>\n\n\n\n<p>10 No Push Up Burpee Over DB<\/p>\n\n\n\n<p>20 Double Unders<\/p>\n\n\n\n<p>3 minute Rest<\/p>\n\n\n\n<p>15 minute AMRAP:<\/p>\n\n\n\n<p>10 <a href=\"https:\/\/www.youtube.com\/watch?v=xtfhST7lMmg\" target=\"_blank\" rel=\"noopener\">Dumbbell Ground to Shoulder<\/a> (50\/35)<\/p>\n\n\n\n<p>15 Sit Ups<\/p>\n\n\n\n<p>50 Dumbbell Toe Taps<\/p>\n\n\n\n<p><strong>Thursday 6\/2\/20222<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Back Squat<\/p>\n\n\n\n<p>5 sets of 5, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>12 minute AMRAP:<\/p>\n\n\n\n<p>12 Overhead Squats (45\/33)<\/p>\n\n\n\n<p>9 Box Jump Overs<\/p>\n\n\n\n<p>6 Toes to Bar<\/p>\n\n\n\n<p><strong>Friday 6\/3\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>18 minutes<\/p>\n\n\n\n<p>2 Power Clean and Jerks, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>3 Rounds For Time:<\/p>\n\n\n\n<p>15 Hang Power Cleans (75\/55, Rx+ 115\/75)<\/p>\n\n\n\n<p>15 Push Jerks (75\/55, Rx+ 115\/75)<\/p>\n\n\n\n<p>30\/25 Calorie Row<\/p>\n\n\n\n<p><strong>Saturday 6\/4\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Tempo Dumbbell Bench Press (31X1), 3 sets of 2 RIR, across (use a weight that allows for 10-15 reps)<\/p>\n\n\n\n<p>A2. Tempo Strict Supinated Pull Up (31X1), 3 sets of 2 RIR<\/p>\n\n\n\n<p>A3. Hollow Body Hold, 3 sets of max holds<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>15 minute EMOM for Quality:<\/p>\n\n\n\n<p>M1: 2-4 Turkish Get Ups<\/p>\n\n\n\n<p>M2: 12-15 American Kettlebell Swings<\/p>\n\n\n\n<p>M3: 10-12 Burpees<\/p>\n\n\n\n<p>M4: 10-15 Barbell Curls<\/p>\n","protected":false},"excerpt":{"rendered":"<p>INTERIM WEEK #1 of 1 INTERIM WEEK Monday 5\/30\/2022 Conditioning &#8220;Murph&#8221; For time: 1 Mile Run 100 Pull Ups 200 Push Ups&#8230;<\/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-1360","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1360","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=1360"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1360\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1360"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1360"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1360"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}