{"id":1448,"date":"2023-01-15T12:00:00","date_gmt":"2023-01-15T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1448"},"modified":"2023-01-15T12:00:00","modified_gmt":"2023-01-15T12:00:00","slug":"weekly-programming-48","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-48\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 3 of 6<\/h2>\n\n\n\n

Monday 1\/16\/2023<\/strong><\/p>\n\n\n\n

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

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

10-8-6-4-2-2, building<\/p>\n\n\n\n

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

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

M1 8-10 Burpee Pull Ups<\/p>\n\n\n\n

M2 12-15 Wall Balls (20\/14, Rx+ Squat Clean Wall Balls)<\/p>\n\n\n\n

M3 30-50 Double Unders<\/p>\n\n\n\n

Tuesday 1\/17\/2023<\/strong><\/p>\n\n\n\n

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

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

3 Touch and Go Power Clean and Jerks, building<\/p>\n\n\n\n

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

Every 2:30 for 5 Rounds<\/p>\n\n\n\n

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

10 Push Ups (Rx+ Ring Dips)<\/p>\n\n\n\n

15\/12 Calorie Row<\/p>\n\n\n\n

Wednesday 1\/18\/2023<\/strong><\/p>\n\n\n\n

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

3 rounds for reps of:<\/p>\n\n\n\n

Partner A – 250\/200 m Row<\/p>\n\n\n\n

Partner B – AMRAP Alternating Single Arm RKBS<\/p>\n\n\n\n

Then<\/p>\n\n\n\n

Partner B – 250\/200 m Row<\/p>\n\n\n\n

Partner A – AMRAP Alternating Single Arm RKBS<\/p>\n\n\n\n

Rest 3 minutes<\/p>\n\n\n\n

3 rounds for reps of:<\/p>\n\n\n\n

Partner A – 250\/200 m Row<\/p>\n\n\n\n

Partner B – AMRAP Box Jump Overs (24\/20)<\/p>\n\n\n\n

Then<\/p>\n\n\n\n

Partner B – 250\/200 m Row<\/p>\n\n\n\n

Partner A – AMRAP Box Jump Overs (24\/20)<\/p>\n\n\n\n

Rest 3 minutes<\/p>\n\n\n\n

3 rounds for reps of:<\/p>\n\n\n\n

Partner A – 250\/200 m Row<\/p>\n\n\n\n

Partner B – AMRAP No Push Up Burpee Box Step Up<\/p>\n\n\n\n

Then<\/p>\n\n\n\n

Partner B – 250\/200 m Row<\/p>\n\n\n\n

Partner A – AMRAP No Push Up Burpee Box Step Up<\/p>\n\n\n\n

Score is cumulative reps for each team.<\/p>\n\n\n\n

Thursday 1\/19\/2023<\/strong><\/p>\n\n\n\n

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

Overhead Squat (Rx+ Snatch Balance)<\/p>\n\n\n\n

3-3-3-3-3-3-3-3, building<\/p>\n\n\n\n

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

“Death by Thruster”<\/p>\n\n\n\n

M1: 1 Thrusters (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n

M2: 2 Thrusters<\/p>\n\n\n\n

M3: 3 Thrusters<\/p>\n\n\n\n

M4: 4 Thrusters<\/p>\n\n\n\n

M5: 5 Thrusters<\/p>\n\n\n\n

….<\/p>\n\n\n\n

Friday 1\/20\/2023<\/strong><\/p>\n\n\n\n

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

Sumo Deadlift<\/p>\n\n\n\n

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

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

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

400\/325m Row<\/p>\n\n\n\n

20 AKBS (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n

10 Toes to Bar (Rx+ 5 Bar Muscle Ups)<\/p>\n\n\n\n

Saturday 1\/21\/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

5 Rounds (20 minutes)<\/p>\n\n\n\n

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

S1: Alternating Single Arm Devils Press (50\/35)<\/p>\n\n\n\n

S2: Double Unders<\/p>\n\n\n\n

S3: Walking Lunges<\/p>\n\n\n\n

S4: Rotating Forearm Plank<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 3 of 6 Monday 1\/16\/2023 Strength Front Squat 10-8-6-4-2-2, building Conditioning EMOM for 15 M1 8-10 Burpee Pull Ups M2 12-…<\/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-1448","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1448","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=1448"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1448\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1448"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1448"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1448"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}