{"id":1478,"date":"2023-04-30T12:00:00","date_gmt":"2023-04-30T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1478"},"modified":"2023-04-30T12:00:00","modified_gmt":"2023-04-30T12:00:00","slug":"weekly-programming-63","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-63\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Week # 4 of 6<\/h2>\n\n\n\n<p><strong>Monday 5\/1\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Back Squat Cluster<\/p>\n\n\n\n<p>5 sets<\/p>\n\n\n\n<p>2-2-2, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>2 Rounds (16 minutes)<\/p>\n\n\n\n<p>E2MOM<\/p>\n\n\n\n<p>Station 1: Max Strict Pull Up<\/p>\n\n\n\n<p>Station 2: Max Wall Balls<\/p>\n\n\n\n<p>Station 3: Max Calorie Row (Rx+ Bike)<\/p>\n\n\n\n<p>Station 4: Rest<\/p>\n\n\n\n<p><strong>Tuesday 5\/2\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Power Clean, 5 sets of 3, across<\/p>\n\n\n\n<p>A2. Strict Ring Dips, 5 sets of 2 RIR<\/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 Wall Walks<\/p>\n\n\n\n<p>6 Alternating DB Clean and Jerks (50\/35)<\/p>\n\n\n\n<p>9 Burpee Box Jump Overs<\/p>\n\n\n\n<p>12 Goblet Reverse Lunges<\/p>\n\n\n\n<p><strong>Wednesday 5\/3\/2023<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>25 minute AMRAP<\/p>\n\n\n\n<p>15 Overhead Squats (45\/35)<\/p>\n\n\n\n<p>15 Calorie Row<\/p>\n\n\n\n<p>10 Push Ups<\/p>\n\n\n\n<p>10 Side Step RKBS (24\/16)<\/p>\n\n\n\n<p>5 Pull Ups<\/p>\n\n\n\n<p>5 <a href=\"https:\/\/www.youtube.com\/watch?v=Jv-th61dUog\" target=\"_blank\" rel=\"noreferrer noopener\">KB Head Cutters<\/a><\/p>\n\n\n\n<p><strong>Thursday 5\/4\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Sumo Deadlift, 8-8-4-4, building<\/p>\n\n\n\n<p>A2. 3 Point DB\/KB Row, 4 sets of 8-10\/side, across<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time<\/p>\n\n\n\n<p>21-15-9<\/p>\n\n\n\n<p>Deadlifts (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>Toes to Bar<\/p>\n\n\n\n<p>Note: 50 Double Unders after each set of toes to bar<\/p>\n\n\n\n<p><strong>Friday 5\/5\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Thruster&nbsp;<\/p>\n\n\n\n<p>2-2-2-2-1-1-1-1, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Death by Clusters (75\/55, Rx+ 115\/75)<\/p>\n\n\n\n<p><strong>Saturday 5\/6\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Turkish Get Up, 3-4 sets of 2\/side<\/p>\n\n\n\n<p>A2. Handstand Walk Practice, 3-4 sets<\/p>\n\n\n\n<p>A3. L-Hang, 3-4 sets of max holds<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>EMOM for 18<\/p>\n\n\n\n<p>M1 6-8 Dual Dumbbell Devils Press<\/p>\n\n\n\n<p>M2 3-4 Bar Muscle Ups<\/p>\n\n\n\n<p>M3 8-12 Calorie Row (Rx+ 8\/6 Calorie Bike)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 4 of 6 Monday 5\/1\/2023 Strength Back Squat Cluster 5 sets 2-2-2, building Conditioning 2 Rounds (16 minutes) E2MOM Station &#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-1478","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1478","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=1478"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1478\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1478"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1478"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1478"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}