{"id":1463,"date":"2023-03-05T12:00:00","date_gmt":"2023-03-05T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1463"},"modified":"2023-03-05T12:00:00","modified_gmt":"2023-03-05T12:00:00","slug":"weekly-programming-55","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-55\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Week # 3 of 6<\/h2>\n\n\n\n<p><strong>Monday 3\/6\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>EMOM for 20<\/p>\n\n\n\n<p>Squat Clean, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>4 Rounds For Time<\/p>\n\n\n\n<p>15 Overhead Squats (45\/35, Rx+ 75\/55)<\/p>\n\n\n\n<p>15 Pull Ups<\/p>\n\n\n\n<p>60 Double Unders<em>\u00a0<\/em><\/p>\n\n\n\n<p><strong>Tuesday 3\/7\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Deadlift, 8-8-6-6-4-4<\/p>\n\n\n\n<p>A2. Strict Handstand Push Ups, 4 sets of 2 RIR<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>15 minute AMRAP<\/p>\n\n\n\n<p>10 Push Ups (Rx+ Ring Dips)<\/p>\n\n\n\n<p>10 <a href=\"https:\/\/www.youtube.com\/watch?v=xtfhST7lMmg\" target=\"_blank\" rel=\"noopener\">Alternating Dumbbell Ground to Shoulder<\/a> (50\/35)<\/p>\n\n\n\n<p>10 Sit Ups<\/p>\n\n\n\n<p><strong>Wednesday 3\/8\/2023<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Partner Conditioning<\/p>\n\n\n\n<p>28 minute AMRAP<\/p>\n\n\n\n<p>4 Burpees Over Kettlebell<\/p>\n\n\n\n<p>8 American Kettlebell Swings<\/p>\n\n\n\n<p>12 Goblet Reverse Lunges<\/p>\n\n\n\n<p>Note: alternate rounds with partner<\/p>\n\n\n\n<p><strong>Thursday 3\/9\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Back Squat<\/p>\n\n\n\n<p>4-4-4-4-4-4-4<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>5 Rounds<\/p>\n\n\n\n<p>2 minute AMRAP<\/p>\n\n\n\n<p>9 Wall Balls<\/p>\n\n\n\n<p>9 Shoulder to Overhead (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n<p>Row Calories w\/ Remaining Time<\/p>\n\n\n\n<p>Rest 1 minute b\/w rounds<\/p>\n\n\n\n<p><strong>Friday 3\/10\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Strict Weighted Supinated Pull Up, 5 sets of 5, across<\/p>\n\n\n\n<p>A2. Hang Power Snatch, Find a 5RM<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>50 Toes to Bar<\/p>\n\n\n\n<p>50 Dumbbell Snatches (50\/35)<\/p>\n\n\n\n<p>100 Double Unders<em>\u00a0<\/em><\/p>\n\n\n\n<p><strong>Saturday 3\/11\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>N\/A<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>EMOM for 30<\/p>\n\n\n\n<p>M1: 1 Squat Snatch, building<\/p>\n\n\n\n<p>M2: 10\/8 Calorie Row<\/p>\n\n\n\n<p>M3: 16-20 Tall Plank Dumbbell Drags<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 3 of 6 Monday 3\/6\/2023 Strength EMOM for 20 Squat Clean, building Conditioning 4 Rounds For Time 15 Overhead Squats (45\/35,&#8230;<\/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-1463","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1463","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=1463"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1463\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1463"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1463"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1463"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}