{"id":1399,"date":"2022-09-04T12:00:00","date_gmt":"2022-09-04T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1399"},"modified":"2022-09-04T12:00:00","modified_gmt":"2022-09-04T12:00:00","slug":"weekly-programming-29","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-29\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Interim week # 1 of 1<\/h2>\n\n\n\n

Monday 9\/5\/2022<\/strong><\/p>\n\n\n\n

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

Front Squat<\/p>\n\n\n\n

4-4-3-3-2-2-1-1<\/p>\n\n\n\n

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

“Jackie”<\/p>\n\n\n\n

1000m Row<\/p>\n\n\n\n

50 Thrusters<\/p>\n\n\n\n

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

Tuesday 9\/6\/2022<\/strong><\/p>\n\n\n\n

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

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

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

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

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

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

7 American Kettlebell Swing (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n

14 Alternating Goblet Reverse Lunges<\/p>\n\n\n\n

28 Kettlebell Toe Taps (Rx+ Double Unders)<\/p>\n\n\n\n

Note: alternate rounds<\/p>\n\n\n\n

Wednesday 9\/7\/2022<\/strong><\/p>\n\n\n\n

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

30 minute “Baseline” AMRAP<\/p>\n\n\n\n

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

40 Air Squats<\/p>\n\n\n\n

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

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

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

Thursday 9\/8\/2022<\/strong><\/p>\n\n\n\n

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

Push Jerk<\/p>\n\n\n\n

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

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

“Gwen”<\/p>\n\n\n\n

15-12-9<\/p>\n\n\n\n

Power Clean and Jerk<\/p>\n\n\n\n

note: must be touch and go all reps<\/p>\n\n\n\n

Friday 9\/9\/2022<\/strong><\/p>\n\n\n\n

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

Tempo Back Squat (33X1)<\/p>\n\n\n\n

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

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

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

15-12-9-6-3<\/p>\n\n\n\n

Wall Ball<\/p>\n\n\n\n

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

50 Double Unders after each set of toes to bar<\/p>\n\n\n\n

Saturday 9\/10\/2022<\/strong><\/p>\n\n\n\n

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

A1. See-Saw Dumbbell Bench Press, 3-4 sets of 8-12\/side, building<\/p>\n\n\n\n

A2. Strict Supinated Pull Ups, 3-4 sets of 2 RIR<\/p>\n\n\n\n

A3. Single Leg V-Up, 3-4 sets of 8-10\/side<\/p>\n\n\n\n

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

EMOM for 15<\/p>\n\n\n\n

M1 Max reps Burpees (Rx+ Burpee Pull Ups)<\/p>\n\n\n\n

M2 Max reps Walking Lunge (Rx+ Jump Lunges)<\/p>\n\n\n\n

M3 Max reps Medicine Ball Sit Up (20\/14)<\/p>\n","protected":false},"excerpt":{"rendered":"

Interim week # 1 of 1 Monday 9\/5\/2022 Strength Front Squat 4-4-3-3-2-2-1-1 Conditioning “Jackie” 1000m Row 50 Thruster…<\/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-1399","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1399","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=1399"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1399\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1399"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1399"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1399"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}