{"id":1489,"date":"2023-05-28T12:00:00","date_gmt":"2023-05-28T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1489"},"modified":"2023-05-28T12:00:00","modified_gmt":"2023-05-28T12:00:00","slug":"weekly-programming-67","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-67\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 5\/29\/2023<\/strong><\/p>\n\n\n\n

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

N\/A<\/p>\n\n\n\n

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

“Murph”<\/p>\n\n\n\n

1 Mile Run<\/p>\n\n\n\n

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

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

300 Air Squats<\/p>\n\n\n\n

1 Mile Run<\/p>\n\n\n\n

Tuesday 5\/30\/2023<\/strong><\/p>\n\n\n\n

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

8-10 sets, building<\/p>\n\n\n\n

Hang Power Snatch + Overhead Squat<\/p>\n\n\n\n

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

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

3 Hang Power Snatches (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n

6 Box Step Ups<\/p>\n\n\n\n

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

Wednesday 5\/31\/2023<\/strong><\/p>\n\n\n\n

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

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

1\/side Turkish Get Ups<\/p>\n\n\n\n

10 Kettlebell Goblet Clean<\/p>\n\n\n\n

10\/8 Calorie Row<\/p>\n\n\n\n

Rest 2 minutes<\/p>\n\n\n\n

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

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

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

30 Russian Twists<\/p>\n\n\n\n

10\/8 Calorie Row<\/p>\n\n\n\n

Thursday 6\/1\/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

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

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

50 Single Arm Dumbbell Push Jerk (25\/side) (50\/35)<\/p>\n\n\n\n

100 Double Unders\u00a0<\/em><\/p>\n\n\n\n

Friday 6\/2\/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

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

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

5 Hang Power Cleans (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n

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

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

Calorie row w\/ remaining time<\/p>\n\n\n\n

Saturday 6\/3\/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

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

M1 5-7 Dual Dumbbell Devil’s Press<\/p>\n\n\n\n

M2 20-30 Walking Lunges<\/p>\n\n\n\n

M3 10-12 Barbell Curls<\/p>\n\n\n\n

M4 5-7 Wall Walks<\/p>\n\n\n\n

M5 8-10 Calorie Assualt Bike<\/p>\n","protected":false},"excerpt":{"rendered":"

Interim Week # 2 of 2 Monday 5\/29\/2023 Strength N\/A Conditioning “Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air …<\/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-1489","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1489","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=1489"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1489\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1489"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1489"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1489"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}