{"id":1458,"date":"2023-02-19T12:00:00","date_gmt":"2023-02-19T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1458"},"modified":"2023-02-19T12:00:00","modified_gmt":"2023-02-19T12:00:00","slug":"weekly-programming-52","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-52\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 1 of 6<\/h2>\n\n\n\n

Monday 2\/20\/2023<\/strong><\/p>\n\n\n\n

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

EMOM for 20<\/p>\n\n\n\n

Squat Clean, building<\/p>\n\n\n\n

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

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

1 Strict Pull Up <\/p>\n\n\n\n

3 Toes to Bar (Rx+ 1 Bar Muscle Up)<\/p>\n\n\n\n

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

Tuesday 2\/21\/2023<\/strong><\/p>\n\n\n\n

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

A1. Deadlift, 10-10-5-5<\/p>\n\n\n\n

A2. Strict Handstand Push Ups, 4 sets of 2 RIR<\/p>\n\n\n\n

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

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

10 Goblet Reverse Lunge (50\/35)<\/p>\n\n\n\n

20 Single Arm Push Jerks (10\/side)<\/p>\n\n\n\n

30 Double Unders\u00a0<\/em><\/p>\n\n\n\n

Wednesday 2\/22\/2023<\/strong><\/p>\n\n\n\n

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

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

M1: Max Effort Calories on Bike<\/p>\n\n\n\n

M2: Max Effort Box Step Overs (Rx+ Goblet)<\/p>\n\n\n\n

M3: Max Effort Calories on Rower<\/p>\n\n\n\n

M4: Max Effort No Pushup Burpee Toes to Bar<\/p>\n\n\n\n

M5: Max Effort Alternating RKBS<\/p>\n\n\n\n

M6: Rest\u00a0<\/em><\/p>\n\n\n\n

Thursday 2\/23\/2023<\/strong><\/p>\n\n\n\n

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

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

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

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

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

50 Push Up For Time<\/p>\n\n\n\n

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

100 Air Squats<\/p>\n\n\n\n

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

50\/40 Calorie Row<\/p>\n\n\n\n

Friday 2\/24\/2023<\/strong><\/p>\n\n\n\n

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

A1. Strict Weighted Supinated Pull Up, 5 sets of 5, building<\/p>\n\n\n\n

A2. Hang Power Snatch, 5 sets of 5, building<\/p>\n\n\n\n

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

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

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

6 Box Jump Overs (24\/20)<\/p>\n\n\n\n

12 Alternating Dumbbell Snatches (50\/35)<\/p>\n\n\n\n

Saturday 2\/25\/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

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

M1 1 Front Squat (AHAP)<\/p>\n\n\n\n

M2 8-12 Burpees <\/p>\n\n\n\n

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

M4 8-12 Ring Dips<\/p>\n\n\n\n

M5 8-10 Calorie Row<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 1 of 6 Monday 2\/20\/2023 Strength EMOM for 20 Squat Clean, building Conditioning 9 minute AMRAP 1 Strict Pull Up  3 Toe…<\/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-1458","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1458","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=1458"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1458\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1458"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1458"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1458"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}