{"id":1442,"date":"2023-01-08T12:00:00","date_gmt":"2023-01-08T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1442"},"modified":"2023-01-08T12:00:00","modified_gmt":"2023-01-08T12:00:00","slug":"weekly-programming-47","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-47\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 2 of 6<\/h2>\n\n\n\n

Monday 1\/9\/2023<\/strong><\/p>\n\n\n\n

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

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

10 sets of 3, building<\/p>\n\n\n\n

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

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

M1 5-10 Strict Pull Ups<\/p>\n\n\n\n

M2 15 Wall Balls (20\/14, Rx+ 25\/16)<\/p>\n\n\n\n

M3 10-12 Calorie Row<\/p>\n\n\n\n

Tuesday 1\/10\/2023<\/strong><\/p>\n\n\n\n

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

20 minutes<\/p>\n\n\n\n

3 Position Power Clean and Jerk, building<\/p>\n\n\n\n

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

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

10 Deadlifts (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

5 Shoulder to Overhead<\/p>\n\n\n\n

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

Wednesday 1\/11\/2023<\/strong><\/p>\n\n\n\n

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

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

4 Rounds<\/p>\n\n\n\n

“Frenemy”<\/p>\n\n\n\n

F1: 750\/600m Row<\/p>\n\n\n\n

F2: AMRAP<\/p>\n\n\n\n

10 Hang Dumbbell Snatches<\/p>\n\n\n\n

15 Tuck Ups<\/p>\n\n\n\n

20 Groiners<\/p>\n\n\n\n

Thursday 1\/12\/2023<\/strong><\/p>\n\n\n\n

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

Overhead Squat<\/p>\n\n\n\n

6-6-4-4-4-2-2-2, building<\/p>\n\n\n\n

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

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

30 Burpee Box Jump Overs<\/p>\n\n\n\n

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

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

Friday 1\/13\/2023<\/strong><\/p>\n\n\n\n

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

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

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

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

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

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

4 Power Cleans (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

8 Pull Ups (Rx+ Chest to Bar)<\/p>\n\n\n\n

Calorie Row with remaining time  <\/p>\n\n\n\n

1 minute rest b\/w rounds<\/p>\n\n\n\n

Saturday 1\/14\/2023<\/strong><\/p>\n\n\n\n

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

A1. Strict Handstand Push Ups, 4 sets of 5-10<\/p>\n\n\n\n

A2. Strict Supinated Pull Ups, 4 sets of 5-10<\/p>\n\n\n\n

A3. L-Sit, 4 sets of max holds<\/p>\n\n\n\n

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

16 minutes<\/p>\n\n\n\n

40 seconds on, 20 seconds off<\/p>\n\n\n\n

S1: Max Effort Toes to Bar<\/p>\n\n\n\n

S2: Max Effort Walking Lunges<\/p>\n\n\n\n

S3: Max Effort Alternating Dumbbell Squat Clean and Jerk (50\/35)<\/p>\n\n\n\n

S4: Max Effort Wall Walks<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 2 of 6 Monday 1\/9\/2023 Strength Back Squat 10 sets of 3, building Conditioning EMOM for 15 M1 5-10 Strict Pull Ups M2 15 Wa…<\/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-1442","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1442","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=1442"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1442\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1442"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1442"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1442"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}