{"id":1482,"date":"2023-05-07T12:00:00","date_gmt":"2023-05-07T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1482"},"modified":"2023-05-07T12:00:00","modified_gmt":"2023-05-07T12:00:00","slug":"weekly-programming-64","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-64\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 5 of 6<\/h2>\n\n\n\n

Monday 5\/8\/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

2-2-2, across<\/p>\n\n\n\n

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

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

7 Hang Power Snatches (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n

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

7\/5 Calorie Row  <\/em><\/p>\n\n\n\n

Tuesday 5\/9\/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

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

1 Handstand Push Up (Rx+ Strict)<\/p>\n\n\n\n

3 Toes to Bar <\/p>\n\n\n\n

5 Burpees<\/p>\n\n\n\n

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

Wednesday 5\/10\/2023<\/strong><\/p>\n\n\n\n

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

Partner Conditioning<\/p>\n\n\n\n

5 Rounds<\/p>\n\n\n\n

“Frenemy”<\/p>\n\n\n\n

F1: 500\/400m Row<\/p>\n\n\n\n

F2: AMRAP <\/p>\n\n\n\n

2 Alternating Devils Press (50\/35)<\/p>\n\n\n\n

4 Box Jump Overs<\/p>\n\n\n\n

8 Sit Ups<\/p>\n\n\n\n

Thursday 5\/11\/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

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

Pull Ups<\/p>\n\n\n\n

SDLHP (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n

Reverse Lunges\/side<\/p>\n\n\n\n

Friday 5\/12\/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, across<\/p>\n\n\n\n

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

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

M1: 2 Hang Squat Clean (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

M2: 10-15 Push Ups (Rx+ DB Deficit)<\/p>\n\n\n\n

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

Saturday 5\/13\/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

EMOM for 25<\/p>\n\n\n\n

M1 – M5: 1 Muscle Snatch + 1 Hang Power Snatch<\/p>\n\n\n\n

M5 – M10: 1 Power Snatch + 1 OHS<\/p>\n\n\n\n

M11 – M15: 1 Power Snatch + 1 Hang Squat Snatch<\/p>\n\n\n\n

M16 – M20: 1 Squat Snatch<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 5 of 6 Monday 5\/8\/2023 Strength Back Squat Cluster 5 sets 2-2-2, across Conditioning 14 minute AMRAP 7 Hang Power Snatches …<\/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-1482","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1482","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=1482"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1482\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1482"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1482"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1482"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}