{"id":1408,"date":"2022-10-02T12:06:00","date_gmt":"2022-10-02T12:06:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1408"},"modified":"2022-10-02T12:06:00","modified_gmt":"2022-10-02T12:06:00","slug":"weekly-programming-33","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-33\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 4 of 6<\/h2>\n\n\n\n

WEEK 4<\/strong><\/p>\n\n\n\n

Monday 10\/3\/2022<\/strong><\/p>\n\n\n\n

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

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

6 sets of 6, building<\/p>\n\n\n\n

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

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

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

60\/50 Calorie Row<\/p>\n\n\n\n

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

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

Tuesday 10\/4\/2022<\/strong><\/p>\n\n\n\n

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

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

3-3-3-3-2-2-2-2, building<\/p>\n\n\n\n

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

Every 2 minutes for 10 rounds:<\/p>\n\n\n\n

10 Alternating Dumbbell Clean and Jerk (50\/35)<\/p>\n\n\n\n

10 Burpees Over Dumbbell<\/p>\n\n\n\n

Wednesday 10\/5\/2022<\/strong><\/p>\n\n\n\n

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

EMOM for 10 Minutes<\/p>\n\n\n\n

Max Wattage Row or Bike<\/p>\n\n\n\n

Note: compare to 9\/21<\/p>\n\n\n\n

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

25 minutes<\/p>\n\n\n\n

40 on, 20 off  <\/p>\n\n\n\n

S1: Double Unders or Assault BIke<\/p>\n\n\n\n

S2: Hand to Hand RKBS  <\/p>\n\n\n\n

S3: Box Step Ups  <\/p>\n\n\n\n

S4: No Push Up Burpees  <\/p>\n\n\n\n

S5: Rotating Forearm Plank<\/p>\n\n\n\n

Thursday 10\/6\/2022<\/strong><\/p>\n\n\n\n

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

A1. Tempo Goblet Cyclist Squat (31X1), 4 sets of 8-10, building (Rx+ Dual KB\/DB Front Rack)<\/p>\n\n\n\n

A2. Parallette Push Ups, 4 sets of 2 RIR (25 minimum total over the 4 sets) (Rx+ 20 inch Feet Elevated)<\/p>\n\n\n\n

A3. Strict Toes to Bar, 4 sets of 2 RIR (Rx+ Tempo, 30X1)<\/p>\n\n\n\n

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

15 minute alternating EMOM:<\/p>\n\n\n\n

M1: 12 Thrusters (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n

M2: 15\/12 Calorie Row<\/p>\n\n\n\n

M3: 15-20 Sit Ups<\/p>\n\n\n\n

Friday 10\/7\/2022<\/strong><\/p>\n\n\n\n

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

A1. Strict Supinated Chest to Bar Pull Up, Accumulate 26-36 reps in a few sets as possible<\/p>\n\n\n\n

A2. Sumo Deadlift, 5-5-4-4-3-3, building<\/p>\n\n\n\n

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

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

1-2-3-4-5-6 reps of…<\/p>\n\n\n\n

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

Power Snatch (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n

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

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

A1. Seated Strict Press, 3 sets of 8, across (2.5-5lbs heavier than last week, max reps on the final\/3rd set)<\/p>\n\n\n\n

A2. Single Leg Box Step Up + Knee Drive, 3 sets of 8\/side, building<\/p>\n\n\n\n

A3. Double or Triple Under Practice, 3 sets<\/p>\n\n\n\n

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

15 minute alternating EMOM:<\/p>\n\n\n\n

M1-M5: 1 Push Press + 1 Split Jerk<\/p>\n\n\n\n

M6 – M10: 1 Split Jerk w\/ 1 second pause in the dip and the catch<\/p>\n\n\n\n

M11 – M15: 1 Split Jerk<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 4 of 6 WEEK 4 Monday 10\/3\/2022 Strength Back Squat 6 sets of 6, building Conditioning For Time: 120 Double Unders 60\/50 Cal…<\/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-1408","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1408","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=1408"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1408\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1408"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1408"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1408"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}