{"id":1474,"date":"2023-04-09T12:00:00","date_gmt":"2023-04-09T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1474"},"modified":"2023-04-09T12:00:00","modified_gmt":"2023-04-09T12:00:00","slug":"weekly-programming-60","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-60\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week #1 of 6<\/h2>\n\n\n\n

Monday 4\/10\/2023<\/strong><\/p>\n\n\n\n

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

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

5 sets<\/p>\n\n\n\n

3-2-1, building<\/p>\n\n\n\n

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

EMOM for 15<\/p>\n\n\n\n

M1: 10 Pull Ups (Rx+ C2B)<\/p>\n\n\n\n

M2:  15 Wall Balls (20\/14, Rx+ 30\/20)<\/p>\n\n\n\n

M3: 30-50 Double Unders\u00a0<\/em><\/p>\n\n\n\n

Tuesday 4\/11\/2023<\/strong><\/p>\n\n\n\n

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

A1. Power Clean, 5 sets of 3, building<\/p>\n\n\n\n

A2. Strict Ring Dips, 5 sets of 2 RIR<\/p>\n\n\n\n

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

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

10-15 AKBS (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n

10-15 Handstand Push Ups<\/p>\n\n\n\n

10-15 Box Jump Overs<\/p>\n\n\n\n

Note: 12 minute time cap\u00a0<\/em><\/p>\n\n\n\n

Wednesday 4\/12\/2023<\/strong><\/p>\n\n\n\n

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

Team Conditioning<\/em>
<\/em>Teams of 3 will rotate between 3 stations every 75 seconds for 30 rounds:<\/p>\n\n\n\n

Station 1: Row for Calories
Station 2: \u201cAngie\u201d AMRAP:
100 Pull ups
100 Push Ups
100 Ab-Mat Sit Ups
100 Squats<\/p>\n\n\n\n

Station 3: Rest<\/p>\n\n\n\n

Thursday 4\/13\/2023<\/strong><\/p>\n\n\n\n

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

A1. Sumo Deadlift, 7-7-7-7, building<\/p>\n\n\n\n

A2. 3 Point DB\/KB Row, 4 sets of 8-10\/side, building<\/p>\n\n\n\n

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

Complete 3 rounds of 3 minute AMRAP:<\/p>\n\n\n\n

7 Sumo Deadlift High Pulls (95\/65)<\/p>\n\n\n\n

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

7\/5 Calorie Row<\/p>\n\n\n\n

Friday 4\/14\/2023<\/strong><\/p>\n\n\n\n

Rest 3 minutes<\/p>\n\n\n\n

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

<\/p>\n\n\n\n

Thruster<\/p>\n\n\n\n

2-2-2-2-1-1-1-1, building<\/p>\n\n\n\n

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

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

1 Front Squat (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

1 Shoulder to Overhead<\/p>\n\n\n\n

1 Lateral Burpee Over Bar<\/p>\n\n\n\n

2 Front Squats<\/p>\n\n\n\n

2 Shoulder to Overhead<\/p>\n\n\n\n

2 Lateral Burpees Over Bar<\/p>\n\n\n\n

3…\u00a0<\/em><\/p>\n\n\n\n

Saturday 4\/15\/2023<\/strong><\/p>\n\n\n\n

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

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

1 Squat Snatch, AHAP (70-75% of 1RM)<\/p>\n\n\n\n

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

Week #1 of 6 Monday 4\/10\/2023 Strength Back Squat Cluster 5 sets 3-2-1, building Conditioning EMOM for 15 M1: 10 Pull Ups (Rx+ C2B…<\/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-1474","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1474","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=1474"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1474\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1474"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1474"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1474"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}