{"id":1449,"date":"2023-01-22T12:00:00","date_gmt":"2023-01-22T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1449"},"modified":"2023-01-22T12:00:00","modified_gmt":"2023-01-22T12:00:00","slug":"weekly-programming-49","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-49\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 4 of 6<\/h2>\n\n\n\n

Monday 1\/23\/2023<\/strong><\/p>\n\n\n\n

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

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

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

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

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

10-8-6-4-2-10-8-6…<\/p>\n\n\n\n

Alternating Dumbbell Squat Cleans (50\/35)(Rx+ Dual Kettlebell Hang Squat Cleans)<\/p>\n\n\n\n

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

Box Step Up<\/p>\n\n\n\n

Tuesday 1\/24\/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

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

3 Deadlifts (135\/95, Rx+ 155\/105)<\/p>\n\n\n\n

3 Hang Power Cleans<\/p>\n\n\n\n

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

9 Bar Facing Burpees Over Bar<\/p>\n\n\n\n

Wednesday 1\/25\/2023<\/strong><\/p>\n\n\n\n

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

\u201cPointblank\u201d<\/p>\n\n\n\n

In 30 minutes teams of 3 complete for reps:<\/p>\n\n\n\n

P1;<\/p>\n\n\n\n

Max Calorie Row<\/p>\n\n\n\n

P2 & P3 (one working at a time):<\/p>\n\n\n\n

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

20 Push Press (75\/55)<\/p>\n\n\n\n

20 American Kettlebell Swings<\/p>\n\n\n\n

20 Box Jumps<\/p>\n\n\n\n

Thursday 1\/26\/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

Every 2 minutes for 6 Rounds<\/p>\n\n\n\n

7 Hang Power Snatch (95\/65) (Rx+ Hang Squat Snatch)<\/p>\n\n\n\n

40-60 Double Unders\u00a0<\/em><\/p>\n\n\n\n

Friday 1\/27\/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

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

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

6 Calorie Row<\/p>\n\n\n\n

9 AKBS (24\/16) (Rx+12 KB Snatches, 6\/side)<\/p>\n\n\n\n

Saturday 1\/28\/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

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

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

\u201cFollow the Leader\u201d<\/p>\n\n\n\n

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

6 Thrusters (75\/55)<\/p>\n\n\n\n

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

<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 4 of 6 Monday 1\/23\/2023 Strength Back Squat 3 sets of 10, building Conditioning 15 minute AMRAP 10-8-6-4-2-10-8-6… Al…<\/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-1449","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1449","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=1449"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1449\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1449"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1449"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1449"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}