{"id":1483,"date":"2023-05-14T12:00:00","date_gmt":"2023-05-14T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1483"},"modified":"2023-05-14T12:00:00","modified_gmt":"2023-05-14T12:00:00","slug":"weekly-programming-65","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-65\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 5\/15\/2023<\/strong><\/p>\n\n\n\n

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

Back Squat <\/p>\n\n\n\n

Find a 5 rep max<\/p>\n\n\n\n

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

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

3 Hang Squat Snatch (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n

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

12 Alternating Box Step Ups<\/p>\n\n\n\n

Tuesday 5\/16\/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

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

30 Clean and Jerks (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n

30 Burpees Over Bar<\/p>\n\n\n\n

30\/24 Calorie Row<\/p>\n\n\n\n

Wednesday 5\/17\/2023<\/strong><\/p>\n\n\n\n

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

EMOM for 30<\/p>\n\n\n\n

M1: 3-5 Wall Walks<\/p>\n\n\n\n

M2: 16-20 Alternating Forward Goblet Lunges (24\/16)<\/p>\n\n\n\n

M3: 12-16 Alternating RKBS<\/p>\n\n\n\n

M4: 16-20 Single Leg V-Ups<\/p>\n\n\n\n

M5: 10 Plate Ground to Overhead + 50 Plate Toe Taps (45\/25)<\/p>\n\n\n\n

Thursday 5\/18\/2023<\/strong><\/p>\n\n\n\n

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

A1. Sumo Deadlift, 3 Rep Max<\/p>\n\n\n\n

A2. 3 Point DB\/KB Row, 10 Rep Max\/side<\/p>\n\n\n\n

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

80-60-40-20<\/p>\n\n\n\n

Double Unders<\/p>\n\n\n\n

40-30-20-10<\/p>\n\n\n\n

Dumbbell Ground to Shoulder (50\/35)<\/p>\n\n\n\n

20-15-10-5<\/p>\n\n\n\n

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

Friday 5\/19\/2023<\/strong><\/p>\n\n\n\n

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

“Bear Complex”<\/p>\n\n\n\n

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

7 Unbroken sets<\/p>\n\n\n\n

1 Power Clean<\/p>\n\n\n\n

1 Front Squat<\/p>\n\n\n\n

1 Push Press<\/p>\n\n\n\n

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

1 Push Press<\/p>\n\n\n\n

Saturday 5\/20\/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

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

1,000\/800m Row<\/p>\n\n\n\n

50 Alternating Devils Press<\/p>\n\n\n\n

1,000\/800m Row<\/p>\n\n\n\n

50 Toes to Bar (Rx+ 30 Ring or Bar Muscle Ups)<\/p>\n\n\n\n

1,000\/800m Row<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 6 of 6 Monday 5\/15\/2023 Strength Back Squat  Find a 5 rep max Conditioning 12 minute AMRAP 3 Hang Squat Snatch (75\/55,…<\/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-1483","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1483","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=1483"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1483\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1483"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1483"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1483"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}