{"id":1423,"date":"2022-11-13T12:00:00","date_gmt":"2022-11-13T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1423"},"modified":"2022-11-13T12:00:00","modified_gmt":"2022-11-13T12:00:00","slug":"weekly-programming-39","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-39\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week #3 of 6<\/h2>\n\n\n\n

Monday 11\/14\/2022<\/strong><\/p>\n\n\n\n

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

Deadlift<\/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

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

3 Pull Ups (Rx+ 2 Bar Muscle Ups)<\/p>\n\n\n\n

6 Box Jump Overs<\/p>\n\n\n\n

9 RKBS (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n

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

Tuesday 11\/15\/2022<\/strong><\/p>\n\n\n\n

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

5 minute EMOM: Strict Press<\/p>\n\n\n\n

5 minute EMOM: Push Press<\/p>\n\n\n\n

5 minute EMOM: Push Jerk<\/p>\n\n\n\n

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

3 Rounds For Time<\/p>\n\n\n\n

12 Overhead Squats (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n

12 Burpees Over Bar<\/p>\n\n\n\n

24\/20 Calorie Row<\/p>\n\n\n\n

Wednesday 11\/16\/2022<\/strong><\/p>\n\n\n\n

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

A1. Turkish Get Up, 4 sets of 1\/side, building<\/p>\n\n\n\n

A2. Goblet Lateral Lunges, 4 sets of 8-10\/side, building<\/p>\n\n\n\n

A3. Weighted L Pike Crunch, 4 sets of 12-15<\/p>\n\n\n\n

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

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

Alternate Rounds with Partner<\/p>\n\n\n\n

8 Wall Balls<\/p>\n\n\n\n

8 Alternating Dumbbell Clean and Jerks<\/p>\n\n\n\n

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

Thursday 11\/17\/2022<\/strong><\/p>\n\n\n\n

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

Power Snatch<\/p>\n\n\n\n

15 singles, building<\/p>\n\n\n\n

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

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

5 Dumbbell Snatch, right (50\/35)<\/p>\n\n\n\n

5 Overhead Reverse Lunges, right arm\/left leg<\/p>\n\n\n\n

5 Dumbbell Snatch, left (50\/35)<\/p>\n\n\n\n

5 Overhead Reverse Lunges, left arm\/right leg<\/p>\n\n\n\n

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

Friday 11\/18\/2022<\/strong><\/p>\n\n\n\n

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

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

4 sets of 5, across (2.5-5lbs heavier than last week)<\/p>\n\n\n\n

1 set of AMRAP<\/p>\n\n\n\n

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

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

M1: 10-15 Push Ups<\/p>\n\n\n\n

M2: 8-10 Toes to Bar<\/p>\n\n\n\n

M3: 15-20 Air Squats<\/p>\n\n\n\n

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

Saturday 11\/19\/2022<\/strong><\/p>\n\n\n\n

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

A1. Chest to Wall Handstand Hold, 3 sets of 30-60 second holds<\/p>\n\n\n\n

A2. Strict Pull Up (Rx+ Weighted 25\/10), 3 sets of 2 RIR<\/p>\n\n\n\n

A3. Dumbbell Floor Press, 3 sets of 12-20 reps<\/p>\n\n\n\n

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

5 Rounds For Quality<\/p>\n\n\n\n

8-10 Pendlay Rows (95\/65)<\/p>\n\n\n\n

8-10 AKBS (AHAP)<\/p>\n\n\n\n

30 Second Ring Support<\/p>\n\n\n\n

30 Sprint on Rower or Bike<\/p>\n\n\n\n

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

Week #3 of 6 Monday 11\/14\/2022 Strength Deadlift 4-4-3-3-2-2-1-1 Conditioning 15 minute AMRAP 3 Pull Ups (Rx+ 2 Bar Muscle Ups) 6 …<\/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-1423","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1423","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=1423"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1423\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1423"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1423"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1423"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}