{"id":1465,"date":"2023-03-12T12:00:00","date_gmt":"2023-03-12T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1465"},"modified":"2023-03-12T12:00:00","modified_gmt":"2023-03-12T12:00:00","slug":"weekly-programming-56","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-56\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 4 of 6<\/h2>\n\n\n\n

Monday 3\/13\/2023<\/strong><\/p>\n\n\n\n

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

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

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

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

Every 2 minutes for 5 Rounds<\/p>\n\n\n\n

8 Pull Ups (Rx+ 4 Bar Muscle Ups)<\/p>\n\n\n\n

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

Wall Balls w\/ Remaining Time<\/p>\n\n\n\n

Rest 1 minute b\/w rounds<\/p>\n\n\n\n

Tuesday 3\/4\/2023<\/strong><\/p>\n\n\n\n

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

A1. Deadlift, 8-8-6-6-4-4<\/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

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

7 Push Presses (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

7 Deadlifts<\/p>\n\n\n\n

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

Wednesday 3\/15\/2023<\/strong><\/p>\n\n\n\n

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

2 rounds for total reps:<\/p>\n\n\n\n

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

30 seconds Rest<\/p>\n\n\n\n

90 seconds Box Jumps with Step Down (24\/20)<\/p>\n\n\n\n

30 seconds Rest<\/p>\n\n\n\n

90 seconds Sit ups<\/p>\n\n\n\n

30 seconds Rest<\/p>\n\n\n\n

90 seconds Double Unders<\/p>\n\n\n\n

30 seconds Rest<\/p>\n\n\n\n

90 seconds Push ups<\/p>\n\n\n\n

30 seconds Rest<\/p>\n\n\n\n

90 seconds Ground to Overhead with Plate (45\/25)<\/p>\n\n\n\n

30 seconds Rest<\/p>\n\n\n\n

Thursday 3\/16\/2023<\/strong><\/p>\n\n\n\n

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

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

4-4-4-4-4-4-4<\/p>\n\n\n\n

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

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

2,000\/1,600m Row<\/p>\n\n\n\n

50 Overhead Squats (45\/35, Rx+ 75\/55)\u00a0<\/em><\/p>\n\n\n\n

Friday 3\/17\/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 Clean, 5 sets of 3, building<\/p>\n\n\n\n

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

20 minute Partner AMRAP<\/p>\n\n\n\n

5 Hang Power Cleans (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n

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

20 Double Unders<\/p>\n\n\n\n

Note: alternate rounds<\/p>\n\n\n\n

Saturday 3\/18\/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 AMRAP<\/p>\n\n\n\n

3 Deadlifts (185\/125, Rx+275\/185)<\/p>\n\n\n\n

6 Push Ups (Rx+ Ring Dips)<\/p>\n\n\n\n

9 Dumbbell Bicep Curls<\/p>\n\n\n\n

12 Reverse Lunges (Goblet)<\/p>\n\n\n\n

15\/12 Calorie Row<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 4 of 6 Monday 3\/13\/2023 Strength EMOM for 20 Squat Snatch, building Conditioning Every 2 minutes for 5 Rounds 8 Pull Ups (R…<\/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-1465","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1465","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=1465"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1465\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1465"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1465"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1465"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}