{"id":1495,"date":"2023-06-11T12:00:00","date_gmt":"2023-06-11T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1495"},"modified":"2023-06-11T12:00:00","modified_gmt":"2023-06-11T12:00:00","slug":"weekly-programming-69","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-69\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 2 of 6<\/h2>\n\n\n\n

Monday 6\/12\/2023<\/strong><\/p>\n\n\n\n

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

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

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

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

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

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

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

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

15\/12 Calorie Row<\/p>\n\n\n\n

Tuesday 6\/13\/2023<\/strong><\/p>\n\n\n\n

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

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

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

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

21-15-9-6-3<\/p>\n\n\n\n

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

American Kettlebell Swings<\/p>\n\n\n\n

Double Unders x2<\/p>\n\n\n\n

Wednesday 6\/14\/2023<\/strong><\/p>\n\n\n\n

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

30 minutes<\/p>\n\n\n\n

40 on, 20 off<\/p>\n\n\n\n

S1: Alternating Dumbbell Ground to Shoulder<\/p>\n\n\n\n

S2: Burpees Over Dumbbell<\/p>\n\n\n\n

S3: Goblet Thrusters<\/p>\n\n\n\n

S4: Tuck Ups (Rx+ V-Ups)<\/p>\n\n\n\n

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

W2: Row 3 x 1500, rest 3min<\/p>\n\n\n\n

Thursday 6\/15\/2023<\/strong><\/p>\n\n\n\n

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

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

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

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

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

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

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

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

Friday 6\/16\/2023<\/strong><\/p>\n\n\n\n

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

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

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

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

3 Toes to Bar (Rx+ 2 Bar Muscle Ups)<\/p>\n\n\n\n

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

12 Box Step Ups (Rx+ Box Jumps)<\/p>\n\n\n\n

Saturday 6\/17\/2023<\/strong><\/p>\n\n\n\n

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

Every 2 minutes for 3 sets<\/p>\n\n\n\n

1 Snatch Pull + 1 Power Snatch + 1 Hang Power Snatch<\/p>\n\n\n\n

Every 2 minutes for 3 sets<\/p>\n\n\n\n

1 Power Snatch + 2 Overhead Squats<\/p>\n\n\n\n

Every 2 minutes for 3 sets<\/p>\n\n\n\n

1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat<\/p>\n\n\n\n

Every 2 minutes for 6 sets<\/p>\n\n\n\n

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat<\/p>\n\n\n\n

**REMINDER OF 2011 CROSSFIT OPEN REDUX AT 28th STREET**<\/p>\n\n\n\n

CrossFit Open 11.2<\/p>\n\n\n\n

MEN<\/strong> – includes Masters Men up to 54 years old<\/em>
<\/em>Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs \/ 70kg)
12 Push-ups
15 Box jumps (24″)<\/p>\n\n\n\n

WOMEN<\/strong> – includes Masters Women up to 54 years old<\/em>
<\/em>Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs \/ 45kg)
12 Push-ups
15 Box jumps (20″)<\/p>\n\n\n\n

MASTERS MEN<\/strong> – includes Masters Men 55+<\/em>
<\/em>Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (145lbs \/ 65kg)
12 Push-ups
15 Box jumps (20″)<\/p>\n\n\n\n

MASTERS WOMEN<\/strong> – includes Masters Women 55+<\/em>
<\/em>Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (90lbs \/ 40kg)
12 Push-ups
15 Box jumps (20″)<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 2 of 6 Monday 6\/12\/2023 Strength A1. Front Squat (33X1), 5 sets of 5, building A2. Handstand Push Up, 5 sets of 5-7 reps Co…<\/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-1495","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1495","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=1495"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1495\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1495"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1495"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1495"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}