{"id":1381,"date":"2022-07-31T12:00:00","date_gmt":"2022-07-31T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1381"},"modified":"2022-07-31T12:00:00","modified_gmt":"2022-07-31T12:00:00","slug":"weekly-programming-23","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-23\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 2 of 6<\/h2>\n\n\n\n

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

Monday 8\/1\/2022<\/strong><\/p>\n\n\n\n

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

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

5 sets of 5 (use 2nd heaviest weight lifted last week)<\/p>\n\n\n\n

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

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

3 Strict Pull Ups<\/p>\n\n\n\n

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

12 Alternating Walking Lunges (Rx+ Goblet Hold with Dumbbell)<\/p>\n\n\n\n

Tuesday 8\/2\/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 (use 2nd heaviest weight lifted last week)<\/p>\n\n\n\n

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

Every 4 minutes for 4 Rounds:<\/p>\n\n\n\n

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

24\/20 Calorie Row<\/p>\n\n\n\n

Wednesday 8\/3\/2022<\/strong><\/p>\n\n\n\n

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

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

1\/side Turkish Get Ups<\/p>\n\n\n\n

10 Kettlebell Goblet Cleans<\/p>\n\n\n\n

50 Kettlebell Toe Taps<\/p>\n\n\n\n

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

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

5 Burpees Over Kettlebell<\/p>\n\n\n\n

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

30 Russian Twists<\/p>\n\n\n\n

Thursday 8\/4\/2022<\/strong><\/p>\n\n\n\n

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

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

6 sets of 3, across <\/p>\n\n\n\n

Note: perform a 7th set for max reps at the same weight<\/p>\n\n\n\n

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

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

15 Deadlifts (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

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

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

Friday 8\/5\/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 (Rx+ 1 Bar Muscle Up)<\/p>\n\n\n\n

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

9 American Kettlebell Swings (24\/16 kg)<\/p>\n\n\n\n

Saturday 8\/6\/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

6 Broad Jumps <\/p>\n\n\n\n

rest 15 seconds <\/p>\n\n\n\n

12 seconds Row Sprint for max Wattage <\/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-M5: 1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat<\/p>\n\n\n\n

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

M11 – 15: 1 Squat Snatch + 1 Overhead Squat<\/p>\n\n\n\n

REST<\/p>\n\n\n\n

EMOM for 5 minutes<\/p>\n\n\n\n

1 Overhead Squat, building<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 2 of 6 WEEK TWO Monday 8\/1\/2022 Strength Deadlift 5 sets of 5 (use 2nd heaviest weight lifted last week) Conditioning 15 mi…<\/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-1381","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1381","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=1381"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1381\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1381"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1381"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1381"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}