{"id":1378,"date":"2022-07-24T12:00:00","date_gmt":"2022-07-24T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1378"},"modified":"2022-07-24T12:00:00","modified_gmt":"2022-07-24T12:00:00","slug":"weekly-programming-22","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-22\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week #1 of 6<\/p>\n\n\n\n

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

Monday 7\/25\/2022<\/strong><\/p>\n\n\n\n

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

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

5 sets of 5, building<\/p>\n\n\n\n

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

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

1,000 m Row<\/p>\n\n\n\n

40 Alternating Goblet Reverse Lunges (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n

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

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

20 Alternating Goblet Reverse Lunges (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n

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

Tuesday 7\/26\/2022<\/strong><\/p>\n\n\n\n

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

Hang Squat Clean<\/p>\n\n\n\n

8 sets of 2, building<\/p>\n\n\n\n

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

Every 2:30 minutes for 6 rounds:<\/p>\n\n\n\n

6 Hang Power Clean (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

9 Shoulder to Overhead (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

12 Burpees Over Bar (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

Wednesday 7\/27\/2022<\/strong><\/p>\n\n\n\n

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

2,000 m Row<\/p>\n\n\n\n

Rest 2 minutes<\/p>\n\n\n\n

100 Overhead Squats (45\/33, Rx+75\/55)<\/p>\n\n\n\n

Rest 2 minutes<\/p>\n\n\n\n

100 No Push Up Burpees Over Rower (Rx+ Full Burpee Over Rower)<\/p>\n\n\n\n

Rest 2 minutes<\/p>\n\n\n\n

2,000 m Row<\/p>\n\n\n\n

Thursday 7\/28\/2022<\/strong><\/p>\n\n\n\n

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

Push Press<\/p>\n\n\n\n

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

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

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

7 Push Ups (Rx+ 3-5 Strict Handstand Push Ups)<\/p>\n\n\n\n

14 Alternating Single Arm Dumbbell Clean and Jerk (50\/35)<\/p>\n\n\n\n

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

Friday 7\/29\/2022<\/strong><\/p>\n\n\n\n

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

Back Squat Waves<\/p>\n\n\n\n

5-3-1<\/p>\n\n\n\n

5-3-1<\/p>\n\n\n\n

5-3-1, building<\/p>\n\n\n\n

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

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

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

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

9 AKBS (24\/16)<\/p>\n\n\n\n

Saturday 7\/30\/2022<\/strong><\/p>\n\n\n\n

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

\u201cHot Start\u201d<\/p>\n\n\n\n

5 Sets <\/p>\n\n\n\n

12 Banded Russian Kettlebell Swings  (could be not banded)<\/p>\n\n\n\n

rest 15sec <\/p>\n\n\n\n

12sec Bike Sprint <\/p>\n\n\n\n

rest walk full recovery between sets<\/p>\n\n\n\n

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

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

M1-5: 1 Snatch Deadlift + 1 Hang Muscle Snatch<\/p>\n\n\n\n

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

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

M16 – 25: 1 Power Snatch + 1 Squat Snatch<\/p>\n\n\n\n

M25-M30: 2 Snatch Pulls<\/p>\n","protected":false},"excerpt":{"rendered":"

Week #1 of 6 WEEK ONE Monday 7\/25\/2022 Strength Deadlift 5 sets of 5, building Conditioning For Time: 1,000 m Row 40 Alternating G…<\/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-1378","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1378","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=1378"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1378\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}