{"id":1469,"date":"2023-03-26T12:00:00","date_gmt":"2023-03-26T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1469"},"modified":"2023-03-26T12:00:00","modified_gmt":"2023-03-26T12:00:00","slug":"weekly-programming-58","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-58\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Week # 6 of 6<\/h2>\n\n\n\n<p><strong>Monday 3\/27\/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>1 Squat Snatch, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>6 Rounds<\/p>\n\n\n\n<p>3 Overhead Squats (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>6 Toes to Bar<\/p>\n\n\n\n<p>12\/9 Calorie Row<\/p>\n\n\n\n<p>Rest 1 minute b\/w rounds<\/p>\n\n\n\n<p><strong>Tuesday 3\/28\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Deadlift, Find a 5 rep max<\/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>5 Power Cleans (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>10 Push Ups<\/p>\n\n\n\n<p>15 Sit Ups<\/p>\n\n\n\n<p><strong>Wednesday 3\/29\/2023<\/strong><\/p>\n\n\n\n<p><em>Partner Conditioning<\/em><\/p>\n\n\n\n<p>7 Rounds<\/p>\n\n\n\n<p>&#8220;Frenemy&#8221;<\/p>\n\n\n\n<p>F1: 500\/400m Row<\/p>\n\n\n\n<p>F2:&nbsp;<\/p>\n\n\n\n<p>30 <a href=\"https:\/\/youtu.be\/qbVI_1Gzzlo?t=13\" target=\"_blank\" rel=\"noopener\">Groiners<\/a><\/p>\n\n\n\n<p>30 Ski Jumps<\/p>\n\n\n\n<p>AKBS w\/ remaining time (24\/16kg, Rx+ 28\/20)<\/p>\n\n\n\n<p>Score = Total AKBS<\/p>\n\n\n\n<p><strong>Thursday 3\/30\/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>9-9-6-6-3-3<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Every 2 minutes for 7 Rounds<\/p>\n\n\n\n<p>8 Burpee Box Jump Over<\/p>\n\n\n\n<p>8\/6 Calorie Row<\/p>\n\n\n\n<p><strong>Friday 3\/31\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Strict Weighted Supinated Pull Up, Find a 5 rep max<\/p>\n\n\n\n<p>A2. Hang Power Clean, Find a 5 rep max<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time<\/p>\n\n\n\n<p>45 Pull Ups<\/p>\n\n\n\n<p>45 Deadlifts (135\/95, Rx 185\/125)<\/p>\n\n\n\n<p>180 Double Unders<em>\u00a0<\/em><\/p>\n\n\n\n<p><strong>Saturday 4\/1\/2023<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time<\/p>\n\n\n\n<p>20\/16 Calorie Assault Bike<\/p>\n\n\n\n<p>20 Single Arm Devils Press (50\/35)<\/p>\n\n\n\n<p>40 Goblet Walking Lunges<\/p>\n\n\n\n<p>40 Sit Ups<\/p>\n\n\n\n<p>60 Hang Dumbbell Clean and Jerks<\/p>\n\n\n\n<p>60 Calorie Row<\/p>\n\n\n\n<p>80 <a href=\"https:\/\/www.youtube.com\/watch?v=xtfhST7lMmg\" target=\"_blank\" rel=\"noopener\">Dumbbell Ground to Shoulder<\/a><\/p>\n\n\n\n<p>80 Wall Balls<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 6 of 6 Monday 3\/27\/2023 Strength EMOM for 20 1 Squat Snatch, building Conditioning 6 Rounds 3 Overhead Squats (95\/65, Rx+ 1&#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-1469","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1469","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=1469"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1469\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1469"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1469"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1469"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}