{"id":1441,"date":"2023-01-01T12:00:00","date_gmt":"2023-01-01T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1441"},"modified":"2023-01-01T12:00:00","modified_gmt":"2023-01-01T12:00:00","slug":"weekly-programming-46","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-46\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Week # 1 of 6<\/h2>\n\n\n\n<p><strong>Monday 1\/2\/2023<\/strong><\/p>\n\n\n\n<p>**OPEN GYM ONLY &#8211; below is a suggested workout**<\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>CrossFit Total&nbsp;<\/p>\n\n\n\n<p>1 Rep Max Back Squat<\/p>\n\n\n\n<p>1 Rep Max Strict Press<\/p>\n\n\n\n<p>1 Rep Max Deadlift<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>N\/A<\/p>\n\n\n\n<p><strong>Tuesday 1\/3\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>20 minutes<\/p>\n\n\n\n<p>3 Position Power Clean and Jerk, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Every 2:30 minutes for 5 Rounds<\/p>\n\n\n\n<p>9 Burpees Over Bar<\/p>\n\n\n\n<p>6 Hang Power Cleans (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n<p>3 Shoulder to Overhead<\/p>\n\n\n\n<p><strong>Wednesday 1\/4\/2023<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>30 minutes<\/p>\n\n\n\n<p>40 on, 20 off<\/p>\n\n\n\n<p>S1: Box Step Ups<\/p>\n\n\n\n<p>S2: Hang Dumbbell Clean<\/p>\n\n\n\n<p>S3: Calorie Row<\/p>\n\n\n\n<p>S4: <a href=\"https:\/\/www.youtube.com\/watch?v=Jv-th61dUog\" target=\"_blank\" rel=\"noopener\">Kettlebell HeadCutter<\/a><\/p>\n\n\n\n<p>S5: <a href=\"https:\/\/www.youtube.com\/watch?v=VSKfwCWJ6ys\" target=\"_blank\" rel=\"noopener\">Plank Opposite Toe Touch<\/a><\/p>\n\n\n\n<p><strong>Thursday 1\/5\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Overhead Squat<\/p>\n\n\n\n<p>6-6-4-4-4-2-2-2, 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>12 Hang Power Snatch (75\/55, Rx+ Hang Squat Snatch)<\/p>\n\n\n\n<p>12 Push Ups (Rx+ Ring Dips)<\/p>\n\n\n\n<p>24\/20 Calorie Row<\/p>\n\n\n\n<p><strong>Friday 1\/6\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Romanian Deadlift<\/p>\n\n\n\n<p>5 sets of 7, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>12 minute AMRAP<\/p>\n\n\n\n<p>1-2-3-4-5&#8230;<\/p>\n\n\n\n<p>Toes to Bar<\/p>\n\n\n\n<p>RKBS (Rx+ Dual Kettlebell)<\/p>\n\n\n\n<p>10 Double Unders after each set<\/p>\n\n\n\n<p><strong>Saturday 1\/7\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Strict Handstand Push Ups, 4 sets of 5-10<\/p>\n\n\n\n<p>A2. Strict Supinated Pull Ups, 4 sets of 5-10<\/p>\n\n\n\n<p>A3. L-Sit, 4 sets of max holds<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>EMOM for 20&nbsp;<\/p>\n\n\n\n<p>M1: 10-14 Box Jump Overs<\/p>\n\n\n\n<p>M2: 30-50 Mountain Climbers<\/p>\n\n\n\n<p>M3: 7\/5 Calorie BIke<\/p>\n\n\n\n<p>M4: 20-30 Ski Jumps<\/p>\n\n\n\n<p>M5: 12-15 Sit Ups (Rx+ Tuck Ups)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 1 of 6 Monday 1\/2\/2023 **OPEN GYM ONLY &#8211; below is a suggested workout** Strength CrossFit Total&nbsp; 1 Rep Max Back &#8230;<\/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-1441","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1441","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=1441"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1441\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1441"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1441"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1441"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}