{"id":1414,"date":"2022-10-23T12:00:00","date_gmt":"2022-10-23T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1414"},"modified":"2022-10-23T12:00:00","modified_gmt":"2022-10-23T12:00:00","slug":"weekly-programming-36","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-36\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Interim Week # 1 of 1<\/h2>\n\n\n\n<p><strong>INTERIM WEEK<\/strong><\/p>\n\n\n\n<p><strong>Monday 10\/24\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Front Squat<\/p>\n\n\n\n<p>6-6-4-4-2-2, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>&#8220;Macho Man&#8221;<\/p>\n\n\n\n<p>EMOM for as long as possible:<\/p>\n\n\n\n<p>3 Power Cleans (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>3 Front Squats<\/p>\n\n\n\n<p>3 Shoulder to Overhead<\/p>\n\n\n\n<p>Time cap: 15 minutes<\/p>\n\n\n\n<p><strong>Tuesday 10\/25\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Deadlift<\/p>\n\n\n\n<p>7 sets of 3, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>3 rounds for time:<\/p>\n\n\n\n<p>30 Hang Dumbbell Snatch (50\/35)<\/p>\n\n\n\n<p>30\/25 Calorie Row<\/p>\n\n\n\n<p><strong>Wednesday 10\/26\/2022<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>30 minute AMRAP<\/p>\n\n\n\n<p>20 Russian Kettlebell Swings<\/p>\n\n\n\n<p>20 Med Ball Squat Cleans<\/p>\n\n\n\n<p>20 Med Ball Weighted Sit Ups<\/p>\n\n\n\n<p>60 MB Toe Taps<\/p>\n\n\n\n<p><strong>Thursday 10\/27\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>15 minute EMOM:<\/p>\n\n\n\n<p>M1-M5: 1 Push Press + 1 Split Jerk<\/p>\n\n\n\n<p>M6 &#8211; M10: 1 Push Jerk + 1 Split Jerk<\/p>\n\n\n\n<p>M11 &#8211; M15: 2 Split Jerks<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>16 minute alternating EMOM:<\/p>\n\n\n\n<p>M1: Max Wall Walks (Rx+ Max Handstand Walks in Square)<\/p>\n\n\n\n<p>M2: Max Wall Balls<\/p>\n\n\n\n<p>M3: Max Double Unders<\/p>\n\n\n\n<p>M4: Rest<\/p>\n\n\n\n<p><strong>Friday 10\/28\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Power Snatch<\/p>\n\n\n\n<p>10 sets of 2, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>11 minute AMRAP:<\/p>\n\n\n\n<p>3 Pull Ups (Rx+ Chest to Bar)<\/p>\n\n\n\n<p>5 Hang Power Snatches (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n<p>7 Box Step Overs<\/p>\n\n\n\n<p><strong>Saturday 10\/29\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A. Bench Press, 5 sets of 5, building<\/p>\n\n\n\n<p>B. Back Squat, 30 reps for time at 50-60% of 1 RM<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>10 Rounds For Time:<\/p>\n\n\n\n<p>8 Calorie Row<\/p>\n\n\n\n<p>8 Burpees Over Rower<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Interim Week # 1 of 1 INTERIM WEEK Monday 10\/24\/2022 Strength Front Squat 6-6-4-4-2-2, building Conditioning &#8220;Macho Man&#038;#822&#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-1414","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1414","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=1414"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1414\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1414"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1414"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1414"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}