Monday 2\/27\/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 12 minute AMRAP<\/p>\n\n\n\n 3 Hang Squat Clean (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n 3 Toes to Bar<\/p>\n\n\n\n 6 Hang Squat Cleans<\/p>\n\n\n\n 6 Toes to Bar<\/p>\n\n\n\n 9…\u00a0<\/p>\n\n\n\n Tuesday 2\/28\/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 Every 3 minutes for 5 Rounds<\/p>\n\n\n\n 12 Alternating Single Arm Devil’s Press<\/p>\n\n\n\n 12\/9 Calorie Row<\/p>\n\n\n\n Wednesday 3\/1\/2023<\/strong><\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n Partner Conditioning<\/p>\n\n\n\n 1,000m Row<\/p>\n\n\n\n 100 Reverse Lunge Wall Balls<\/p>\n\n\n\n 750m Row<\/p>\n\n\n\n 75 Medicine Ball Sit Ups<\/p>\n\n\n\n 500m Row<\/p>\n\n\n\n 50 Dumbbell Box Step Ups (Rx+ Dual DB)<\/p>\n\n\n\n 1,000m Row<\/p>\n\n\n\n Thursday 3\/2\/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 10 Rounds For Time<\/p>\n\n\n\n 2 Thrusters (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n 20 Double Unders<\/p>\n\n\n\n Friday 3\/3\/2023<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Strict Weighted Supinated Pull Up, 5 sets of 5, across<\/p>\n\n\n\n A2. Hang Power Snatch, 5 sets of 5, across<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n Viking “Helen”<\/p>\n\n\n\n 3 Rounds For Time<\/p>\n\n\n\n 500m Row<\/p>\n\n\n\n 21 American Kettlebell Swings (24\/16)<\/p>\n\n\n\n 12 Pull Ups<\/p>\n\n\n\n Saturday 3\/4\/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 For Time<\/p>\n\n\n\n 10 Wall Walks<\/p>\n\n\n\n 20\/16 Calorie Assault Bike<\/p>\n\n\n\n 30 Sit Ups<\/p>\n\n\n\n 40 Burpees<\/p>\n\n\n\n 50 Hang DB CJ’s<\/p>\n\n\n\n 60 Walking Lunges<\/p>\n\n\n\n 70 Calorie Row<\/p>\n","protected":false},"excerpt":{"rendered":" Week # 2 of 6 Monday 2\/27\/2023 Strength EMOM for 20 Squat Clean, building Conditioning 12 minute AMRAP 3 Hang Squat Clean (95\/65, …<\/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-1461","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1461","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=1461"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1461\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1461"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1461"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1461"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}