{"id":1410,"date":"2022-10-09T12:00:00","date_gmt":"2022-10-09T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1410"},"modified":"2022-10-09T12:00:00","modified_gmt":"2022-10-09T12:00:00","slug":"weekly-programming-34","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-34\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week #5 of 6<\/h2>\n\n\n\n

WEEK 5<\/strong><\/p>\n\n\n\n

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

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

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

5 sets of 7, building<\/p>\n\n\n\n

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

2 rounds for time:<\/p>\n\n\n\n

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

40 Alternating Hang Dumbbell Snatches<\/p>\n\n\n\n

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

Tuesday 10\/11\/2022<\/strong><\/p>\n\n\n\n

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

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

3-3-3-2-2-2-1-1-1, building<\/p>\n\n\n\n

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

Every 2:30 minutes for 6 rounds: <\/p>\n\n\n\n

6 Deadlifts <\/p>\n\n\n\n

6 Hang Power Cleans <\/p>\n\n\n\n

6 Shoulder to Overhead (135\/95, Rx+ 155\/105)<\/p>\n\n\n\n

Wednesday 10\/12\/2022<\/strong><\/p>\n\n\n\n

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

\u201cHot Start\u201d<\/p>\n\n\n\n

5 Rounds:<\/p>\n\n\n\n

5 No Push Up Burpee Broad Jumps<\/p>\n\n\n\n

5 Calorie Assault Bike Sprint<\/p>\n\n\n\n

Rest 60-90 seconds between each round<\/p>\n\n\n\n

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

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

M1 8-10 Toes to Bar<\/p>\n\n\n\n

M2 10-12 Calorie Row<\/p>\n\n\n\n

M3 10-12 Goblet Muscle Cleans (24\/16)<\/p>\n\n\n\n

M4: 40-50 Kettlebell Toe Taps<\/p>\n\n\n\n

Thursday 10\/13\/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

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

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

10 Burpees Over DB <\/p>\n\n\n\n

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

Friday 10\/14\/2022<\/strong><\/p>\n\n\n\n

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

A1. Strict Supinated Chest to Bar Pull Up, Accumulate 28-38 reps in a few sets as possible<\/p>\n\n\n\n

A2. Sumo Deadlift, 4-4-3-3-2-2, building<\/p>\n\n\n\n

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

20-15-10-5 reps for time of:<\/p>\n\n\n\n

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

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

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

Saturday 10\/15\/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

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

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

30 Barbell Thruster<\/p>\n\n\n\n

40 Barbell Walking Lunge<\/p>\n\n\n\n

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

Note: partition as desired<\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Week #5 of 6 WEEK 5 Monday 10\/10\/2022 Strength Back Squat 5 sets of 7, building Conditioning 2 rounds for time: 50 Air Squats 40 A…<\/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-1410","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1410","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=1410"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1410\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1410"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1410"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1410"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}