{"id":1467,"date":"2023-03-19T12:00:30","date_gmt":"2023-03-19T12:00:30","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1467"},"modified":"2023-03-19T12:00:30","modified_gmt":"2023-03-19T12:00:30","slug":"weekly-programming-57","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-57\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 5 of 6<\/h2>\n\n\n\n

Monday 3\/20\/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

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

15 Overhead Squats (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n

15 Hang Power Snatches<\/p>\n\n\n\n

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

Tuesday 3\/21\/2023<\/strong><\/p>\n\n\n\n

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

A1. Deadlift, 10-10-5-5, building<\/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

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

10 Burpees Over Rower<\/p>\n\n\n\n

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

15 minute Time Cap<\/p>\n\n\n\n

Challenge: Finish before time cap<\/p>\n\n\n\n

Wednesday 3\/22\/2023<\/strong><\/p>\n\n\n\n

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

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

Alternate Rounds<\/p>\n\n\n\n

1 Wall Walk<\/p>\n\n\n\n

3 Box Jump Overs<\/p>\n\n\n\n

6 Kettlebell Muscle Cleans (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n

9\/7 Calorie Row<\/p>\n\n\n\n

Thursday 3\/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

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

30 Dumbbell Clean and Jerks (50\/35)<\/p>\n\n\n\n

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

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

Friday 3\/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, across<\/p>\n\n\n\n

A2. Hang Power Clean, 5 sets of 5, across<\/p>\n\n\n\n

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

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

8 AKBS (24\/16)<\/p>\n\n\n\n

12 Alternating Goblet Reverse Lunge<\/p>\n\n\n\n

16 Sit Ups (Rx+ Single Leg V-Ups)<\/p>\n\n\n\n

Saturday 3\/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 28<\/p>\n\n\n\n

M1: Squat Clean, building<\/p>\n\n\n\n

M2: 10-15 Push Ups<\/p>\n\n\n\n

M3: 8-10 Toes to Bar<\/p>\n\n\n\n

M4: 10\/8 Calorie Row<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 5 of 6 Monday 3\/20\/2023 Strength EMOM for 20 Squat Snatch, building Conditioning 3 Rounds For Time 15 Overhead Squats (75\/5…<\/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-1467","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1467","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=1467"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1467\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1467"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1467"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1467"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}