{"id":1376,"date":"2022-07-17T12:00:00","date_gmt":"2022-07-17T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1376"},"modified":"2022-07-17T12:00:00","modified_gmt":"2022-07-17T12:00:00","slug":"weekly-programming-21","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-21\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">INTERIM WEEK<\/h2>\n\n\n\n<p><strong>Monday 7\/18\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Push Press<\/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>&#8220;Diane&#8221;<\/p>\n\n\n\n<p>21-15-9 reps for time:<\/p>\n\n\n\n<p>Deadlift (225\/135)<\/p>\n\n\n\n<p>Handstand Push Up<\/p>\n\n\n\n<p><strong>Tuesday 7\/19\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Tempo Back Squat<\/p>\n\n\n\n<p>6 sets of 3 (42X1)<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>AMRAP<\/p>\n\n\n\n<p>5 minute Calorie Row<\/p>\n\n\n\n<p>4 minute Wall Balls<\/p>\n\n\n\n<p>3 minute Toes to Bar<\/p>\n\n\n\n<p>2 minute Burpees<\/p>\n\n\n\n<p><strong>Wednesday 7\/20\/2022<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Every 5 minutes for 6 rounds complete:<\/p>\n\n\n\n<p>20 Hang Dumbbell Clean and Jerks (50\/35) (10\/side)<\/p>\n\n\n\n<p>15 No Push Up Burpees Over DB<\/p>\n\n\n\n<p>15 Overhead Squats (45\/35) (Rx+ 75\/55)<\/p>\n\n\n\n<p>50 DB Toe Taps<\/p>\n\n\n\n<p><strong>Thursday 7\/21\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Dumbbell Walking Lunges, 4 sets of 8\/side, building<\/p>\n\n\n\n<p>A2. Strict Toes to Bar, 4 sets of 8-10<\/p>\n\n\n\n<p>A3. Barbell Curl, 4 sets of 10, building<\/p>\n\n\n\n<p>A4. <a href=\"https:\/\/www.youtube.com\/watch?v=shoqcV-yVrg\" target=\"_blank\" rel=\"noopener\">Single Arm Tricep Kickback<\/a>, 4 sets of 10-12\/side<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>15 minute AMRAP:<\/p>\n\n\n\n<p>5 Pull Ups<\/p>\n\n\n\n<p>10 Alternating Dumbbell Snatch (50\/35)<\/p>\n\n\n\n<p>30 Double Unders<\/p>\n\n\n\n<p><strong>Friday 7\/22\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Power Clean<\/p>\n\n\n\n<p>3-3-3-2-2-2-1-1-1, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>&#8220;Chief&#8221;<\/p>\n\n\n\n<p>5 Rounds of 3 minute AMRAP:<\/p>\n\n\n\n<p>3 Power Cleans (135\/95)<\/p>\n\n\n\n<p>6 Push Ups<\/p>\n\n\n\n<p>9 Air Squats<\/p>\n\n\n\n<p>1 minute rest<\/p>\n\n\n\n<p><strong>Saturday 7\/23\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>30 minute EMOM:<\/p>\n\n\n\n<p>M1-5: 1 Snatch Pull + 1 Hang Muscle Snatch<\/p>\n\n\n\n<p>M6-10: 1 Power Snatch + 1 OHS<\/p>\n\n\n\n<p>M11-M15: 1 Power Snatch + 1 Hang Squat Snatch<\/p>\n\n\n\n<p>M16 &#8211; 20: 1 Squat Snatch + 1 Overhead Squat<\/p>\n\n\n\n<p>M21-M30: 1 Squat Snatch<\/p>\n","protected":false},"excerpt":{"rendered":"<p>INTERIM WEEK Monday 7\/18\/2022 Strength Push Press 5 sets of 5, building Conditioning &#8220;Diane&#8221; 21-15-9 reps for time: De&#8230;<\/p>\n","protected":false},"author":9,"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-1376","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1376","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/comments?post=1376"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1376\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1376"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1376"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1376"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}