{"id":1437,"date":"2022-12-25T12:00:00","date_gmt":"2022-12-25T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1437"},"modified":"2022-12-25T12:00:00","modified_gmt":"2022-12-25T12:00:00","slug":"weekly-programming-45","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-45\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">INTERIM WEEK # 3 of 3<\/h2>\n\n\n\n<p><strong>Monday 12\/26\/2022<\/strong><\/p>\n\n\n\n<p>**OPEN GYM ONLY** <\/p>\n\n\n\n<p>The following is a suggested workout:<\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Power Clean and Split Jerk<\/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>5 Rounds For Time<\/p>\n\n\n\n<p>7 Power Cleans (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n<p>11 Burpees Over Bar<\/p>\n\n\n\n<p>50 Double Unders<\/p>\n\n\n\n<p><strong>Tuesday 12\/27\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Overhead Squat, 6 sets of 4, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>16 minute AMRAP<\/p>\n\n\n\n<p>3 Hang Squat Snatch (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n<p>6 Pull Ups (Rx+ 3 Bar Muscle Ups)<\/p>\n\n\n\n<p>9\/7 Calorie Row<\/p>\n\n\n\n<p><strong>Wednesday 12\/28\/2022<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>28 minutes<\/p>\n\n\n\n<p>40 seconds on, 20 seconds off<\/p>\n\n\n\n<p>S1 1\/side Turkish Get Up<\/p>\n\n\n\n<p>S2 Max reps Goblet Muscle Cleans (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n<p>S3 Max reps <a href=\"https:\/\/www.youtube.com\/watch?v=uQI8PQd3cnw\" target=\"_blank\" rel=\"noopener\">Alternating Gorilla Row<\/a><\/p>\n\n\n\n<p>S4 Max reps <a href=\"https:\/\/www.youtube.com\/watch?v=6r2_1P7FqfE\" target=\"_blank\" rel=\"noopener\">Side Step RKBS<\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Thursday 12\/29\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Sumo Deadlift, 5 sets of 5, building<\/p>\n\n\n\n<p>A2. Strict Handstand Push Up, 5 sets of 5-10<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>13 minute AMRAP<\/p>\n\n\n\n<p>1 Wall Walk<\/p>\n\n\n\n<p>5 Box Jumps<\/p>\n\n\n\n<p>10 Goblet Reverse Lunges (50\/35)<\/p>\n\n\n\n<p>10 Alternating Hang Dumbbell Clean and Jerk<\/p>\n\n\n\n<p><strong>Friday 12\/30\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. <a href=\"https:\/\/www.youtube.com\/watch?v=N5_xeuCiyJg\" target=\"_blank\" rel=\"noopener\">1 and 1\/4 Goblet Squat<\/a>, 4 sets of 10, building<\/p>\n\n\n\n<p>A2. Strict Supinated Chest to Bar Pull Up, 4 sets of 2 RIR (31X1)<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time<\/p>\n\n\n\n<p>2,000\/1,600m Row<\/p>\n\n\n\n<p>Immediately into 5 Rounds<\/p>\n\n\n\n<p>7 Toes to Bar<\/p>\n\n\n\n<p>7 Hang Power Cleans (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>Note: 13 minute time cap<\/p>\n\n\n\n<p><strong>Saturday 12\/31\/2022<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>EMOM for 30&nbsp;<\/p>\n\n\n\n<p>M1: 6 Shoulder to Overhead (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n<p>M2: 6 Alternating Devils Press (50\/35)<\/p>\n\n\n\n<p>M3: 10 Dual KB Deadlifts (2&#215;24\/16kg)<\/p>\n\n\n\n<p>M4: 10\/8 Calorie Row<\/p>\n\n\n\n<p>M5: 30-50 Double Unders<\/p>\n","protected":false},"excerpt":{"rendered":"<p>INTERIM WEEK # 3 of 3 Monday 12\/26\/2022 **OPEN GYM ONLY** The following is a suggested workout: Strength Power Clean and Split Jer&#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-1437","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1437","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=1437"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1437\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1437"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1437"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1437"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}