{"id":1471,"date":"2023-04-02T12:00:00","date_gmt":"2023-04-02T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1471"},"modified":"2023-04-02T12:00:00","modified_gmt":"2023-04-02T12:00:00","slug":"weekly-programming-59","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-59\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Interim Week # 1 of 1<\/h2>\n\n\n\n<p><strong>Monday 4\/3\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Thruster<\/p>\n\n\n\n<p>3-3-3-2-2-1-1, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Every 2 minutes for 8 Rounds, building<\/p>\n\n\n\n<p>5 Hang Power Cleans<\/p>\n\n\n\n<p>5 Front Squats<\/p>\n\n\n\n<p>5 Shoulder to Overhead<\/p>\n\n\n\n<p><strong>Tuesday 4\/4\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Sumo Deadlift<\/p>\n\n\n\n<p>5 sets of 5, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>12 minute AMRAP<\/p>\n\n\n\n<p>3 Strict Pull Ups<\/p>\n\n\n\n<p>6 SDLHP (75\/55, Rx 95\/65)<\/p>\n\n\n\n<p>9 Calorie Row<\/p>\n\n\n\n<p>12 Sit Ups<em>\u00a0<\/em><\/p>\n\n\n\n<p><strong>Wednesday 4\/5\/2023<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>5 Rounds<\/p>\n\n\n\n<p>:40 on, :20 off<\/p>\n\n\n\n<p>S1: Double Unders<\/p>\n\n\n\n<p>S2: Calories Arms Only Assault Bike<\/p>\n\n\n\n<p>S3: Mountain Climbers<\/p>\n\n\n\n<p>S4: Calories Rower<\/p>\n\n\n\n<p>S5: <a href=\"https:\/\/www.youtube.com\/watch?v=6r2_1P7FqfE\" target=\"_blank\" rel=\"noopener\">Side Step RKBS<\/a><\/p>\n\n\n\n<p>S6: Hollow Body Flutter Kicks<\/p>\n\n\n\n<p><strong>Thursday 4\/6\/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>Find a 3 RM<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>10 Rounds For Time<\/p>\n\n\n\n<p>5 Burpees<\/p>\n\n\n\n<p>5 Wall Balls (20\/14)<\/p>\n\n\n\n<p>10 Alternating Hang Dumbbell Clean and Jerks (50\/35)<\/p>\n\n\n\n<p>13 Minute Time Cap<\/p>\n\n\n\n<p><strong>Friday 4\/7\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Front Rack Reverse Lunge<\/p>\n\n\n\n<p>4 sets of 10 (5\/side), building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time<\/p>\n\n\n\n<p>4 Rounds For Time<\/p>\n\n\n\n<p>30 Double Unders<\/p>\n\n\n\n<p>15 Deadlifts (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>10 Toes to Bar<\/p>\n\n\n\n<p>5 Power Cleans<\/p>\n\n\n\n<p><strong>Saturday 4\/8\/2023<\/strong><\/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-M5: 1 Muscle Snatch + 1 OHS<\/p>\n\n\n\n<p>M6 &#8211; M10: 1 Power Snatch + 1 OHS<\/p>\n\n\n\n<p>M11-15: 1 Power Snatch + 1 Hang Squat Snatch<\/p>\n\n\n\n<p>M15 &#8211; M30: 1 Squat Snatch<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Interim Week # 1 of 1 Monday 4\/3\/2023 Strength Thruster 3-3-3-2-2-1-1, building Conditioning Every 2 minutes for 8 Rounds, buildin&#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-1471","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1471","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=1471"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1471\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1471"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1471"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1471"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}