{"id":1412,"date":"2022-10-16T12:00:00","date_gmt":"2022-10-16T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1412"},"modified":"2022-10-16T12:00:00","modified_gmt":"2022-10-16T12:00:00","slug":"weekly-programming-35","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-35\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Week # 6 of 6<\/h2>\n\n\n\n<p><strong>Monday 10\/17\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Back Squat<\/p>\n\n\n\n<p>Build to an 8 rep max<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>21-15-9 reps of:<\/p>\n\n\n\n<p>Back Squat (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>Pull Up<em>&nbsp;<\/em><\/p>\n\n\n\n<p><strong>Tuesday 10\/18\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Power Clean and Jerk<\/p>\n\n\n\n<p>Find a 2 rep max for the day.<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>&#8220;Grace&#8221;<\/p>\n\n\n\n<p>For time:<\/p>\n\n\n\n<p>30 Clean and Jerks (135\/95)<\/p>\n\n\n\n<p><strong>Wednesday 10\/19\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Kettlebell Snatch, 4 sets of 10-12\/side, building<\/p>\n\n\n\n<p>A2.<a href=\"https:\/\/www.youtube.com\/watch?v=Btp-pKPfvEU\" target=\"_blank\" rel=\"noopener\"> Kettlebell Crush Grip Hollow Flutter Kick<\/a>s, 4 sets of 20-30\/side<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>24 minute alternating EMOM:<\/p>\n\n\n\n<p>M1: ME Hand to Hand Russian Kettlebell Swings<\/p>\n\n\n\n<p>M2: ME Wall Sit<\/p>\n\n\n\n<p>M3: ME Box Step Ups<\/p>\n\n\n\n<p>M4: ME <a href=\"https:\/\/www.youtube.com\/watch?v=9g6klh3tnj8\" target=\"_blank\" rel=\"noopener\">Tall Plank KB\/DB Drag<\/a> (8kg\/12kg, 20\/30)<em>&nbsp;<\/em><\/p>\n\n\n\n<p><strong>Thursday 10\/20\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Tempo Goblet Cyclist Squat (31X1), 4 sets of 8-10, building (Rx+ Dual KB\/DB Front Rack)<\/p>\n\n\n\n<p>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<p>A3. Strict Toes to Bar, 4 sets of 2 RIR (Rx+ Tempo, 30X1)<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>15 minute AMRAP:<\/p>\n\n\n\n<p>3 Wall Walks (Rx+ 6 Strict Handstand Push Ups)<\/p>\n\n\n\n<p>9 Wall Balls (20\/14)<\/p>\n\n\n\n<p>12\/9 Calorie Row<\/p>\n\n\n\n<p><em>Pattern\/Energy System: Full Body Push,, Aerobic<\/em><\/p>\n\n\n\n<p><strong>Friday 10\/21\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Strict Supinated Chest to Bar Pull Up, Accumulate 30-40 reps in a few sets as possible<\/p>\n\n\n\n<p>A2. Sumo Deadlift, 4 sets of 7, building<\/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 Alternating Dumbbell Snatch (50\/35)<\/p>\n\n\n\n<p>5 Toes to Bar<\/p>\n\n\n\n<p>10 Goblet Reverse Lunges (50\/35)<\/p>\n\n\n\n<p>25 Double Under<\/p>\n\n\n\n<p><strong>Saturday 10\/22\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Seated Strict Press, 3 sets of 8, building<\/p>\n\n\n\n<p>A2. Single Leg Box Step Up + Knee Drive, 3 sets of 8\/side, building<\/p>\n\n\n\n<p>A3. Double or Triple Under Practice, 3 sets<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Partner Conditioning<\/p>\n\n\n\n<p>2,000m Row<\/p>\n\n\n\n<p>100 Hang Power Cleans (95\/65)<\/p>\n\n\n\n<p>80 Burpee Box Jump Overs<\/p>\n\n\n\n<p>60 Front Squats (95)<\/p>\n\n\n\n<p>40 Chest to Bar Pull Ups (Rx+ 20 Bar Muscle Ups)<\/p>\n\n\n\n<p>Note: partition as desired<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 6 of 6 Monday 10\/17\/2022 Strength Back Squat Build to an 8 rep max Conditioning 21-15-9 reps of: Back Squat (95\/65, Rx+ 135&#8230;<\/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-1412","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1412","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=1412"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1412\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1412"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1412"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1412"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}