{"id":1383,"date":"2022-08-07T12:00:00","date_gmt":"2022-08-07T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1383"},"modified":"2022-08-07T12:00:00","modified_gmt":"2022-08-07T12:00:00","slug":"weekly-programming-24","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-24\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 3 of 6<\/h2>\n\n\n\n

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

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

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

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

6 sets of 4 (heavier than last week)<\/p>\n\n\n\n

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

2 Rounds<\/p>\n\n\n\n

2 minute AMRAP<\/p>\n\n\n\n

Dual DB\/KB Hang Snatch<\/p>\n\n\n\n

2 minute AMRAP<\/p>\n\n\n\n

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

2 minute AMRAP<\/p>\n\n\n\n

Plate Loaded Box Step Ups (45\/25)<\/p>\n\n\n\n

Tuesday 8\/9\/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 (2.5-5lbs heavier last week)<\/p>\n\n\n\n

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

21-15-9<\/p>\n\n\n\n

Thrusters (115\/75, Rx+ 135\/95)<\/p>\n\n\n\n

75 Double Unders after each set of thrusters<\/p>\n\n\n\n

Wednesday 8\/10\/2022<\/strong><\/p>\n\n\n\n

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

A1. Turkish Get Up, 4 sets of 2\/side<\/p>\n\n\n\n

A2. Goblet Curtsy Squat, 4 sets of 7-8\/side<\/p>\n\n\n\n

A3. Pike Over, 4 sets of 8-10\/side<\/p>\n\n\n\n

A4. V-Up, 4 sets of 10-15<\/p>\n\n\n\n

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

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

2,000\/1,600 Row (switch every 1,000\/800m)<\/p>\n\n\n\n

Rest 2:00<\/p>\n\n\n\n

1,500\/1,200 (switch every 750\/600m)<\/p>\n\n\n\n

Rest 2:00<\/p>\n\n\n\n

1,000\/800 (switch every 500\/400)<\/p>\n\n\n\n

Rest 2:00<\/p>\n\n\n\n

500\/400 (switch every 250\/200)<\/p>\n\n\n\n

Time Cap 25:00<\/p>\n\n\n\n

Thursday 8\/11\/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 (2.5-5lbs heavier than last week)<\/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

EMOM for 12<\/p>\n\n\n\n

M1: 8-12 Burpee Box Jump Overs<\/p>\n\n\n\n

M2: 15-20 AKBS (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n

Friday 8\/12\/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

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

60 Calorie Row<\/p>\n\n\n\n

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

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

30 Front Rack Reverse Lunges (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n

Saturday 8\/13\/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 Lateral Bench Jumps right into Assault Bike SPRINT 10-15sec @ HIGH EFFORT rest full recovery<\/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 Snatch High Pull + 1 Hang Muscle Snatch<\/p>\n\n\n\n

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

M11 – 15: 1 Snatch High Pull + 1 Hang Squat Snatch<\/p>\n\n\n\n

Then perform 3 sets of 3 Hang Snatch High Pulls, building<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 3 of 6 WEEK THREE Monday 8\/8\/2022 Strength Deadlift 6 sets of 4 (heavier than last week) Conditioning 2 Rounds 2 minute AMR…<\/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-1383","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1383","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=1383"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1383\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1383"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1383"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}