{"id":1454,"date":"2023-02-05T12:00:00","date_gmt":"2023-02-05T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1454"},"modified":"2023-02-05T12:00:00","modified_gmt":"2023-02-05T12:00:00","slug":"weekly-programming-51","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-51\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 2\/6\/2023<\/strong><\/p>\n\n\n\n

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

N\/A<\/p>\n\n\n\n

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

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

M1 3 Back Squats (AHAP or increasing)<\/p>\n\n\n\n

M2 5-7 Strict Pull Ups<\/p>\n\n\n\n

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

Tuesday 2\/7\/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

“DT”<\/p>\n\n\n\n

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

12 Deadlifts (155\/105)<\/p>\n\n\n\n

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

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

Wednesday 2\/8\/2023<\/strong><\/p>\n\n\n\n

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

30 minute Partner AMRAP of:<\/p>\n\n\n\n

100 American Kettlebell Swings (24\/16)<\/p>\n\n\n\n

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

100 Kettlebell Thrusters (24\/16)<\/p>\n\n\n\n

100 Push Ups<\/p>\n\n\n\n

Note: One person working at a time, partition reps as desired (\u201cchipper\u201d\u009d style).<\/p>\n\n\n\n

Coaches Blog Note: Members can partition the reps as desired. <\/em><\/p>\n\n\n\n

Thursday 2\/9\/2023<\/strong><\/p>\n\n\n\n

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

Overhead Squat <\/p>\n\n\n\n

Find a 3 Rep Max<\/p>\n\n\n\n

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

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

3 Hang Power Snatch (Rx+ Hang Squat Snatch)<\/p>\n\n\n\n

6 Bar Facing Burpees<\/p>\n\n\n\n

9 Wall Balls (20\/14)<\/p>\n\n\n\n

Friday 2\/10\/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 For Time<\/p>\n\n\n\n

12 Alternating Dumbbell Clean and Jerk (50\/35)<\/p>\n\n\n\n

12\/9 Calorie Row<\/p>\n\n\n\n

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

Saturday 2\/11\/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

3 Rounds For Quality<\/p>\n\n\n\n

Max Push Ups in 60 seconds<\/p>\n\n\n\n

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

Max Assault Bike Calories in 60 Seconds<\/p>\n\n\n\n

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

Max Double Unders in 60 Seconds<\/p>\n\n\n\n

Rest 1 minute.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 6 of 6 Monday 2\/6\/2023 Strength N\/A Conditioning 30 minute EMOM M1 3 Back Squats (AHAP or increasing) M2 5-7 Strict Pull Up…<\/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-1454","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1454","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=1454"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1454\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1454"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1454"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1454"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}