{"id":1491,"date":"2023-06-04T12:00:00","date_gmt":"2023-06-04T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1491"},"modified":"2023-06-04T12:00:00","modified_gmt":"2023-06-04T12:00:00","slug":"weekly-programming-68","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-68\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"

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Week #1 of 6<\/h3>\n

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Monday 6\/5\/2023<\/strong><\/p>\n

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

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A1. Front Squat (33X1), 5 sets of 5, building<\/p>\n

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A2. Handstand Push Up, 5 sets of 5-7 reps<\/p>\n

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

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5 Rounds<\/p>\n

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10 Hang Clusters (75\/55, Rx+ 95\/65)<\/p>\n

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5 Burpees Over Bar<\/p>\n

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

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Rest 1 minute after each round<\/p>\n

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Tuesday 6\/6\/2023<\/strong><\/p>\n

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

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A1. Pendlay Row, 4 sets of 6-8, building<\/p>\n

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A2. Dual DB\/KB Reverse Lunge, 4 sets of 6-8\/side, building<\/p>\n

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

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15 minute AMRAP<\/p>\n

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3 Pull Ups<\/p>\n

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6 Deadlifts (95\/65, Rx+ 135\/95)<\/p>\n

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9 Sit Ups<\/p>\n

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18 Double Unders<\/p>\n

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Wednesday 6\/7\/2023<\/strong><\/p>\n

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

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10 minute Partner AMRAP<\/p>\n

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Max Calories Row or Air BIke<\/p>\n

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Rest 3 minutes<\/p>\n

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20 minute Partner AMRAP<\/p>\n

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20 Overhead Squats (45\/33)<\/p>\n

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

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20 Calorie Row or Air Bike<\/p>\n

Rx+ Conditioning<\/strong><\/p>\n

5,000m Row Test<\/p>\n

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Thursday 6\/8\/2023<\/strong><\/p>\n

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<\/p>\n

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

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<\/p>\n

A1. Push Press, 5 sets of 5, building<\/p>\n

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A2. Pistol Practice, 5 sets 5-7\/side<\/p>\n

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

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For Time<\/p>\n

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<\/p>\n

50 Dumbbell Snatches (50\/35)<\/p>\n

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100 Push Ups<\/p>\n

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<\/p>\n

50\/40 Calorie Row<\/p>\n

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Friday 6\/9\/2023<\/strong><\/p>\n

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

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Deadstop Deadlifts, 6-8 sets of 3, building<\/p>\n

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

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EMOM for 16<\/p>\n

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M1 Max Effort Toes to Bar<\/p>\n

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M2 Max Effort Dual RKBS<\/p>\n

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M3 Max Effort No Push Up Burpee Box Jump Overs<\/p>\n

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M4 Rest<\/p>\n

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Saturday 6\/10\/2023<\/strong><\/p>\n

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<\/p>\n

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

<\/p>\n

<\/p>\n

EMOM for 30<\/p>\n

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<\/p>\n

M1-5: 1 Snatch Deadlift + 1 Hang Muscle Snatch<\/p>\n

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<\/p>\n

M6-M10: 1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat<\/p>\n

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<\/p>\n

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

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<\/p>\n

M16 – 25: 1 Power Snatch + 1 Squat Snatch<\/p>\n

<\/p>\n

<\/p>\n

M25-M30: 2 Snatch Pulls<\/p>\n

CrossFit Redux 11.1<\/a><\/strong><\/p>\n

10 minute AMRAP<\/p>\n

30 Double Unders<\/p>\n

15 Snatches (75\/55) (Masters 65\/55)<\/p>\n

<\/p>","protected":false},"excerpt":{"rendered":"

Week #1 of 6 Monday 6\/5\/2023 Strength A1. Front Squat (33X1), 5 sets of 5, building A2. Handstand Push Up, 5 sets of 5-7 reps Cond…<\/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-1491","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1491","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=1491"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1491\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1491"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1491"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1491"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}