{"id":1477,"date":"2023-04-23T12:00:00","date_gmt":"2023-04-23T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1477"},"modified":"2023-04-23T12:00:00","modified_gmt":"2023-04-23T12:00:00","slug":"weekly-programming-62","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-62\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 3 of 6<\/h2>\n\n\n\n

Monday 4\/24\/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, across<\/p>\n\n\n\n

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

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

21-15-9<\/p>\n\n\n\n

Back Squats (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

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

immediately into<\/p>\n\n\n\n

500\/400m Row (Rx+ 25\/20 Bike)<\/p>\n\n\n\n

10 minute time cap<\/p>\n\n\n\n

Tuesday 4\/25\/2023<\/strong><\/p>\n\n\n\n

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

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

2 minutes on, 2 minute off<\/p>\n\n\n\n

12 Alternating Single Arm Devil’s Press (50\/35)<\/p>\n\n\n\n

Double Unders w\/ remaining time<\/p>\n\n\n\n

score = total number of double unders<\/p>\n\n\n\n

Wednesday 4\/26\/2023<\/strong><\/p>\n\n\n\n

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

Teams of 3<\/p>\n\n\n\n

3,000m Row<\/p>\n\n\n\n

150 Burpees<\/p>\n\n\n\n

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

150 AKBS<\/p>\n\n\n\n

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

150 Wall Balls<\/p>\n\n\n\n

Thursday 4\/27\/2023<\/strong><\/p>\n\n\n\n

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

A1. Sumo Deadlift, 8-8-4-4, building<\/p>\n\n\n\n

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

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

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

2 Strict Pull Up<\/p>\n\n\n\n

4 Deadlifts (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

8 Alternating Box Step Ups.\u00a0<\/em><\/p>\n\n\n\n

Friday 4\/28\/2023<\/strong><\/p>\n\n\n\n

Strength<\/em><\/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

Every 2:00 for 6 Rounds, building<\/p>\n\n\n\n

3 Hang Power Cleans<\/p>\n\n\n\n

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

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

3 Back Squats\u00a0<\/em><\/p>\n\n\n\n

Saturday 4\/29\/2023<\/strong><\/p>\n\n\n\n

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

A1. Turkish Get Up, 3-4 sets of 2\/side<\/p>\n\n\n\n

A2. Handstand Walk Practice, 3-4 sets<\/p>\n\n\n\n

A3. L-Hang, 3-4 sets of max holds<\/p>\n\n\n\n

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

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

1 Power Snatch, AHAP<\/p>\n\n\n\n

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

3 Bar Muscle Ups<\/p>\n\n\n\n

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

Week # 3 of 6 Monday 4\/24\/2023 Strength Back Squat Cluster 5 sets 3-2-1, across Conditioning For Time 21-15-9 Back Squats (95\/65, …<\/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-1477","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1477","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=1477"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1477\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1477"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1477"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1477"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}