{"id":1452,"date":"2023-01-29T12:00:00","date_gmt":"2023-01-29T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1452"},"modified":"2023-01-29T12:00:00","modified_gmt":"2023-01-29T12:00:00","slug":"weekly-programming-50","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-50\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 5 of 6<\/h2>\n\n\n\n

Monday 1\/30\/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 5 Back Squats (AHAP)<\/p>\n\n\n\n

M2 10-15 V-Ups<\/p>\n\n\n\n

M3 8-12 Calorie Row<\/p>\n\n\n\n

Tuesday 1\/31\/2023<\/strong><\/p>\n\n\n\n

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

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

Power Clean and Jerk Triples (5-10 second rest b\/w reps)<\/p>\n\n\n\n

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

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

50 Shoulder to Overhead (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n

100 Russian Kettlebell Bell Swings (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n

Wednesday 2\/1\/2023<\/strong><\/p>\n\n\n\n

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

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

20 Pull Ups (Rx+ 10 Bar Muscle Ups)<\/p>\n\n\n\n

30 Box Jumps (24\/20)<\/p>\n\n\n\n

40 Hang Dumbbell Snatches (50\/35)<\/p>\n\n\n\n

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

Thursday 2\/2\/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<\/p>\n\n\n\n

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

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

21-15-9-6-3<\/p>\n\n\n\n

Wall Ball (20\/14)<\/p>\n\n\n\n

Burpee<\/p>\n\n\n\n

30 Double Unders after each set<\/p>\n\n\n\n

Friday 2\/3\/2023<\/strong><\/p>\n\n\n\n

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

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

5 sets of 5, 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

5 Power Cleans (95\/65, Rx+135\/95)<\/p>\n\n\n\n

10 Front Rack Reverse Lunges<\/p>\n\n\n\n

Calorie Row with Remaining Time<\/p>\n\n\n\n

Rest 1 minute<\/p>\n\n\n\n

Saturday 2\/4\/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

25 minutes<\/p>\n\n\n\n

30 on, 30 off<\/p>\n\n\n\n

S1: Hang Power Snatch (unbroken for all 30 seconds)<\/p>\n\n\n\n

S2: Assault Bike<\/p>\n\n\n\n

S3: Sit Ups<\/p>\n\n\n\n

S4: Rower<\/p>\n\n\n\n

S5: Wall Walks<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 5 of 6 Monday 1\/30\/2023 Strength Front Squat 10-8-6-4-2-2, building Conditioning EMOM for 15 M1 5 Back Squats (AHAP) M2 10-…<\/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-1452","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1452","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=1452"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1452\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1452"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1452"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1452"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}