{"id":1435,"date":"2022-12-18T12:00:00","date_gmt":"2022-12-18T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1435"},"modified":"2022-12-18T12:00:00","modified_gmt":"2022-12-18T12:00:00","slug":"weekly-programming-44","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-44\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

INTERIM WEEK # 2 OF 3<\/h2>\n\n\n\n

Monday 12\/19\/2022<\/strong><\/p>\n\n\n\n

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

Front Squat<\/p>\n\n\n\n

5-5-4-4-3-3-2-2<\/p>\n\n\n\n

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

“Cindy”<\/p>\n\n\n\n

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

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

10 Push Ups<\/p>\n\n\n\n

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

Tuesday 12\/20\/2022<\/strong><\/p>\n\n\n\n

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

Romanian Deadlift<\/p>\n\n\n\n

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

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

EMOM for 12<\/p>\n\n\n\n

M1: 6 Hang Power Snatch (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

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

Wednesday 12\/21\/2022<\/strong><\/p>\n\n\n\n

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

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

30 Barbell Thrusters (45\/35)<\/p>\n\n\n\n

30 Single Arm Devils Press (50\/35)<\/p>\n\n\n\n

30 Goblet Box Step Ups<\/p>\n\n\n\n

Thursday 12\/22\/2022<\/strong><\/p>\n\n\n\n

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

A1. Back Squat, 4 sets of 10, building<\/p>\n\n\n\n

A2. Weighted Pull Up, 4 sets of 5-7, building<\/p>\n\n\n\n

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

10 Rounds for Time<\/p>\n\n\n\n

3 Hang Squat Cleans (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n

5 Toes to Bar<\/p>\n\n\n\n

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

Friday 12\/23\/2022<\/strong><\/p>\n\n\n\n

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

A1.Dual Dumbbell Rear Foot Elevated Split Squat, 4 sets of 8\/side, building<\/p>\n\n\n\n

A2. Strict Press, 4 sets of 7-8, building<\/p>\n\n\n\n

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

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

5 Deadlifts (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

5 Handstand Push Ups (Rx+ Strict)<\/p>\n\n\n\n

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

10\/8 Calorie Row<\/p>\n\n\n\n

Saturday 12\/24\/2022<\/strong><\/p>\n\n\n\n

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

“12 Days of Christmas”<\/p>\n\n\n\n

1 Thruster (95\/135)
2 Front Squats
3 Power Cleans
4 Burpees Over Bar
5 Pull Ups
6 Push Ups
7 Toes to Bar
8 Box Jumps
9 KB Sumo Deadlift High Pull
10 Russian Kettlebell Swings
11 Wall Balls
12 Calorie Row<\/p>\n","protected":false},"excerpt":{"rendered":"

INTERIM WEEK # 2 OF 3 Monday 12\/19\/2022 Strength Front Squat 5-5-4-4-3-3-2-2 Conditioning “Cindy” 20 minute AMRAP 5 Pu…<\/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-1435","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1435","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=1435"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1435\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1435"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1435"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1435"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}