{"id":1424,"date":"2022-11-20T12:20:00","date_gmt":"2022-11-20T12:20:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1424"},"modified":"2022-11-20T12:20:00","modified_gmt":"2022-11-20T12:20:00","slug":"weekly-programming-40","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-40\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Week # 4 of 6<\/h2>\n\n\n\n<p>Team,<\/p>\n\n\n\n<p>Please note that we have added 2 programming tracks to Beyond the Whiteboard, Rx&#8217;d and Rx&#8217;d Plus. This will replace beginner and experienced tracks. We will continue to update the beginner and experienced tracks for the next 1-2 weeks as you make the switch.<\/p>\n\n\n\n<p>To follow the&nbsp;<strong>RX&#8217;d<\/strong>&nbsp;or&nbsp;<strong>RX&#8217;d-Plus&nbsp;<\/strong>tracks in the BTWB app, click the hamburger menu, then go to &#8220;Settings.&#8221; Under Settings you will see &#8220;Follow Tracks.&#8221; Choose this menu to select which track(s) you would like to follow in your personal WOD calendar. Once you select your&nbsp;desired programming track, your calendar will be automatically updated each week with the WOD programming for that track.<\/p>\n\n\n\n<p><strong>Monday 11\/21\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Deadlift<\/p>\n\n\n\n<p>6-6-4-4-3-3-2-2<\/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>1 Power Clean (155\/105, Rx+ 185\/125)<\/p>\n\n\n\n<p>5 Strict Pull Ups<\/p>\n\n\n\n<p>10\/8 Calorie Row<\/p>\n\n\n\n<p>Note: 15 minute cap<\/p>\n\n\n\n<p><strong>Tuesday 11\/22\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>5 minute EMOM: Push Press<\/p>\n\n\n\n<p>5 minute EMOM: Push Jerk<\/p>\n\n\n\n<p>5 minute EMOM: Split Jerk<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>12 minute AMRAP<\/p>\n\n\n\n<p>2 Wall Walks (4 Strict HSPU&#8217;s or 1 Handstand Lap across square)<\/p>\n\n\n\n<p>4 Goblet Squats (24\/16, Rx+ 32\/24)<\/p>\n\n\n\n<p>6 Burpees<\/p>\n\n\n\n<p>8 Sit Ups<\/p>\n\n\n\n<p><strong>Wednesday 11\/23\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Turkish Get Up, 4 sets of 1\/side, building<\/p>\n\n\n\n<p>A2. Goblet Lateral Lunges, 4 sets of 8-10\/side, building<\/p>\n\n\n\n<p>A3. Weighted L Pike Crunch, 4 sets of 12-15<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>14 minute AMRAP<\/p>\n\n\n\n<p>14 Alternating Dumbbell Snatches (50\/35)<\/p>\n\n\n\n<p>14 <a href=\"https:\/\/www.youtube.com\/watch?v=v7d8Pd2Y5MA\" target=\"_blank\" rel=\"noopener\">Alternating Reverse Lunge Wall Balls<\/a> (20\/14)<\/p>\n\n\n\n<p>14 Sit Ups<\/p>\n\n\n\n<p>2 minute REST<\/p>\n\n\n\n<p>14 minute AMRAP<\/p>\n\n\n\n<p>14 Plate Ground to Overhead (45\/25)<\/p>\n\n\n\n<p>14 Calorie Row<\/p>\n\n\n\n<p>28 Ski Jumps<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Thursday 11\/24\/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>8 sets of 2, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Every 2 minutes for 5 Rounds<\/p>\n\n\n\n<p>10 Toes to Bar<\/p>\n\n\n\n<p>15 RKBS<\/p>\n\n\n\n<p>30 Double Unders<\/p>\n\n\n\n<p><strong>Friday 11\/25\/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>4 sets of 5, across (2.5-5lbs heavier than last week)<\/p>\n\n\n\n<p>1 set of AMRAP<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>5 Rounds For Time<\/p>\n\n\n\n<p>5 Hang Squat Cleans (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>10 Push Up<\/p>\n\n\n\n<p>15\/12 Calorie Row<\/p>\n\n\n\n<p><strong>Saturday 11\/26\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Chest to Wall Handstand Hold, 3 sets of 30-60 second holds<\/p>\n\n\n\n<p>A2. Strict Pull Up (Rx+ Weighted 25\/10), 3 sets of 2 RIR<\/p>\n\n\n\n<p>A3. Dumbbell Floor Press, 3 sets of 12-20 reps<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>5 Rounds For Quality<\/p>\n\n\n\n<p>10 Dual DB\/KB Push Presses<\/p>\n\n\n\n<p>10 Ring Rows (Rx+ Feet Elevated)<\/p>\n\n\n\n<p>10 Burpee Box Jump Overs (Rx+ no box contact)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 4 of 6 Team, Please note that we have added 2 programming tracks to Beyond the Whiteboard, Rx&#8217;d and Rx&#8217;d Plus. &#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-1424","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1424","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=1424"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1424\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1424"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1424"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1424"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}