{"id":1488,"date":"2023-05-21T12:00:00","date_gmt":"2023-05-21T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1488"},"modified":"2023-05-21T12:00:00","modified_gmt":"2023-05-21T12:00:00","slug":"weekly-programming-66","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-66\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Interim Week # 1 of 2<\/h2>\n\n\n\n

Monday 5\/22\/2023<\/strong><\/p>\n\n\n\n

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

A1. Hang Power Snatch, 5 sets of 5, building<\/p>\n\n\n\n

A2. Strict Pull Up, 5 sets of 5, building<\/p>\n\n\n\n

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

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

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

10 Overhead Reverse Lunges<\/p>\n\n\n\n

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

Tuesday 5\/23\/2023<\/strong><\/p>\n\n\n\n

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

6-8 sets<\/p>\n\n\n\n

1 Power Clean + 1 Hang Squat Clean, building<\/p>\n\n\n\n

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

\u201cElizabeth\u201d<\/p>\n\n\n\n

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

Squat Cleans (135\/95)<\/p>\n\n\n\n

Ring Dips<\/p>\n\n\n\n

Wednesday 5\/24\/2023<\/strong><\/p>\n\n\n\n

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

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

12 Plate Ground to Overhead (45\/25)<\/p>\n\n\n\n

24 Ski Jumps<\/p>\n\n\n\n

12 Calorie Row<\/p>\n\n\n\n

3 minute rest<\/p>\n\n\n\n

16 minute EMOM<\/p>\n\n\n\n

M1: 10\/8 Calorie Row <\/p>\n\n\n\n

M2: 30-50 Double Unders<\/p>\n\n\n\n

M3: 8\/6 Calorie Bike<\/p>\n\n\n\n

M4: 30-50 Mountain Climbers<\/p>\n\n\n\n

Thursday 5\/25\/2023<\/strong><\/p>\n\n\n\n

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

A1. Half Kneeling KB\/DB Press, 4 sets of 8-10\/side, building<\/p>\n\n\n\n

A2. Dual Russian Kettlebell Swing, 4 sets of 10-12, building<\/p>\n\n\n\n

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

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

2 minutes on, 1 minute off<\/p>\n\n\n\n

10 Hang Dumbbell Clean and Jerk (50\/35)<\/p>\n\n\n\n

10 Sit Ups (Rx+ weighted)<\/p>\n\n\n\n

Burpee Box Jump Overs w\/ remaining time<\/p>\n\n\n\n

Friday 5\/26\/2023<\/strong><\/p>\n\n\n\n

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

A1. Bent Over Barbell Row, 3 sets of 10, building<\/p>\n\n\n\n

A2. Dual KB\/DB Front Squat, 3 sets of 8-10, building<\/p>\n\n\n\n

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

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

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

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

100 Wall Balls\u00a0<\/em><\/p>\n\n\n\n

Saturday 5\/27\/2023<\/strong><\/p>\n\n\n\n

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

A1. Bench Press, 4 sets of 10, building<\/p>\n\n\n\n

A2. Weighted Supinated Pull Up, 4 sets of 7, building<\/p>\n\n\n\n

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

Buy in: 1 Mile Run<\/p>\n\n\n\n

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

5 Push Ups<\/p>\n\n\n\n

10 RKBS<\/p>\n\n\n\n

15 Air Squats<\/p>\n","protected":false},"excerpt":{"rendered":"

Interim Week # 1 of 2 Monday 5\/22\/2023 Strength A1. Hang Power Snatch, 5 sets of 5, building A2. Strict Pull Up, 5 sets of 5, buil…<\/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-1488","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1488","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=1488"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1488\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1488"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1488"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1488"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}