{"id":1396,"date":"2022-08-28T12:00:00","date_gmt":"2022-08-28T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1396"},"modified":"2022-08-28T12:00:00","modified_gmt":"2022-08-28T12:00:00","slug":"weekly-programming-28","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-28\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Week #6 of 6<\/h2>\n\n\n\n<p><strong>Monday 8\/29\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Deadlift<\/p>\n\n\n\n<p>Find a 5 rep max for the day<\/p>\n\n\n\n<p>Compare to week 1<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>15 minute EMOM:<\/p>\n\n\n\n<p>M1: 8-10\/side Dual KB\/DB Reverse Lunges (2&#215;24\/16, 2&#215;50\/35)<\/p>\n\n\n\n<p>M2: 10-15 Chest to Bar Pull Ups<\/p>\n\n\n\n<p>M3: 8-12 Calorie Row<\/p>\n\n\n\n<p><strong>Tuesday 8\/30\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Hang Squat Clean<\/p>\n\n\n\n<p>Find a 2 Rep Max for the day.<\/p>\n\n\n\n<p>Compare to week 1<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For time:<\/p>\n\n\n\n<p>45 Front Squats (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n<p>45 Shoulder to Overhead<\/p>\n\n\n\n<p>90 Double Unders<\/p>\n\n\n\n<p><strong>Wednesday 8\/31\/2022<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>8 Rounds For Time:<\/p>\n\n\n\n<p>10 Goblet Muscle Clean<\/p>\n\n\n\n<p>30 Toe Taps<\/p>\n\n\n\n<p>Immediately into<\/p>\n\n\n\n<p>8 Rounds For Time:<\/p>\n\n\n\n<p>10 American Kettlebell Swings<\/p>\n\n\n\n<p>10 Calorie Row<\/p>\n\n\n\n<p>Immediately into<\/p>\n\n\n\n<p>8 Rounds For Time:<\/p>\n\n\n\n<p>10 KB Weighted Sit Ups (Scaled: Ab-Mat Sit Ups)<\/p>\n\n\n\n<p>10 No Push Up Burpees Over KB<\/p>\n\n\n\n<p><strong>Thursday 9\/1\/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>Find a 3 Rep Max for the day.<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>6 Rounds For Time:<\/p>\n\n\n\n<p>8 Sumo Deadlifts (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n<p>8-12 Push Ups<\/p>\n\n\n\n<p>16 Box Step Ups (24\/20)<\/p>\n\n\n\n<p><strong>Friday 9\/2\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Back Squat Waves<\/p>\n\n\n\n<p>5-3-1<\/p>\n\n\n\n<p>5-3-1<\/p>\n\n\n\n<p>5-3-1, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>5 minute AMRAP:<\/p>\n\n\n\n<p>5 Strict Pull Ups<\/p>\n\n\n\n<p>10 Wall Balls<\/p>\n\n\n\n<p>Rest 2 minutes<\/p>\n\n\n\n<p>5 minute AMRAP:<\/p>\n\n\n\n<p>5 Kipping Toes to Bar (Rx+ 2 Bar Muscle Ups)<\/p>\n\n\n\n<p>10 Alternating Dumbbell Snatch (50\/35)<\/p>\n\n\n\n<p><strong>Saturday 9\/3\/2022<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>\u201cHot Start\u201d<\/p>\n\n\n\n<p>5 rounds:<\/p>\n\n\n\n<p>5 Jump Squats<\/p>\n\n\n\n<p>10 <a href=\"https:\/\/www.youtube.com\/watch?v=V26TQbxTjjk\" target=\"_blank\" rel=\"noopener\">Arm Supported Bench Hop Overs<\/a><\/p>\n\n\n\n<p>20 second Row Sprint<\/p>\n\n\n\n<p>Rest 1 minute b\/w rounds<\/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 &#8211; M3: 1 Snatch Pull + 1 Hang Muscle Snatch<\/p>\n\n\n\n<p>M4 &#8211; M7: 1 Snatch Pull + 1 Hang Power Snatch<\/p>\n\n\n\n<p>M8 &#8211; M10: 1 Power Snatch + 1 Overhead Squat<\/p>\n\n\n\n<p>M10 &#8211; M25: 1 Squat Snatch<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week #6 of 6 Monday 8\/29\/2022 Strength Deadlift Find a 5 rep max for the day Compare to week 1 Conditioning 15 minute EMOM: M1: 8-&#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-1396","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1396","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=1396"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1396\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1396"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1396"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1396"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}