{"id":1459,"date":"2023-02-12T22:16:10","date_gmt":"2023-02-12T22:16:10","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1459"},"modified":"2023-02-12T22:16:10","modified_gmt":"2023-02-12T22:16:10","slug":"weekly-programming-53","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-53\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 2\/13\/2023<\/strong><\/p>\n\n\n\n

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

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

Find a 10 Rep Max<\/p>\n\n\n\n

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

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

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

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

45\/36 Calorie Row\u00a0<\/em><\/p>\n\n\n\n

Tuesday 2\/14\/2023<\/strong><\/p>\n\n\n\n

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

A1. Kettlebell\/Dumbbell Snatch, 4 sets of 4-6\/side, building<\/p>\n\n\n\n

A2. Chest to Wall Handstand Holds, 4 sets of 15-30 seconds<\/p>\n\n\n\n

A3. L-Hang, 4 sets of max holds<\/p>\n\n\n\n

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

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

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

12 Lateral Burpees Over Dumbbell<\/p>\n\n\n\n

Wednesday 2\/15\/2023<\/strong><\/p>\n\n\n\n

Conditioning 30\/30s<\/em><\/p>\n\n\n\n

6 rounds of 30 seconds of work for max repetitions at each station, followed by 30 seconds rest.<\/p>\n\n\n\n

1. Double Unders<\/p>\n\n\n\n

2. 7\/5 Push Ups + Plank Hold<\/p>\n\n\n\n

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

4. Wallballs (20\/14)<\/p>\n\n\n\n

5. Box Jumps with step down (24\/20)<\/p>\n\n\n\n

6. Tuck Ups<\/p>\n\n\n\n

Thursday 2\/16\/2023<\/strong><\/p>\n\n\n\n

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

5-7 sets, building<\/p>\n\n\n\n

1 Push Press<\/p>\n\n\n\n

2 Push Jerks<\/p>\n\n\n\n

3 Split Jerks<\/p>\n\n\n\n

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

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

1 Hang Squat Clean (135\/95, Rx+ 205\/145)<\/p>\n\n\n\n

5 Handstand Push Ups<\/p>\n\n\n\n

10\/8 Calorie Row<\/p>\n\n\n\n

Friday 2\/17\/2023<\/strong><\/p>\n\n\n\n

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

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

Find a 5 Rep Max<\/p>\n\n\n\n

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

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

M1 10-12 Dumbbell Box Step Overs (50\/35)<\/p>\n\n\n\n

M2 8-10 Toes to Bar<\/p>\n\n\n\n

M3 30-50 Double Unders\u00a0<\/em><\/p>\n\n\n\n

Saturday 2\/11\/2023<\/strong><\/p>\n\n\n\n

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

A1. Bench Press, 4 sets of 10, building<\/p>\n\n\n\n

A2. Hang Power Snatch, 4 sets of 4, building<\/p>\n\n\n\n

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

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

3,000m Row<\/p>\n\n\n\n

Rest 2 minutes<\/p>\n\n\n\n

2,000m Row<\/p>\n\n\n\n

Rest 2 minutes<\/p>\n\n\n\n

1,000m Row<\/p>\n","protected":false},"excerpt":{"rendered":"

Interim Week # 1 of 1 Monday 2\/13\/2023 Strength Back Squat Find a 10 Rep Max Conditioning For Time 45 Pull Ups (Rx+ Chest to Bar) …<\/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-1459","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1459","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=1459"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1459\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1459"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1459"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1459"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}