{"id":1498,"date":"2023-06-18T12:00:00","date_gmt":"2023-06-18T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1498"},"modified":"2023-06-18T12:00:00","modified_gmt":"2023-06-18T12:00:00","slug":"weekly-programming-70","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-70\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 3 of 6<\/h2>\n\n\n\n

Monday 6\/19\/2023<\/strong><\/p>\n\n\n\n

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

A1. Front Squat (31X1), 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

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

1 Thruster (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n

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

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

Tuesday 6\/20\/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

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

M1 8-10 Strict Pull Ups<\/p>\n\n\n\n

M2 8-10 Deadlifts (155\/105, Rx+ 225\/155)<\/p>\n\n\n\n

M3 8-12 Calorie Row<\/p>\n\n\n\n

Wednesday 6\/21\/2023<\/strong><\/p>\n\n\n\n

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

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

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

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

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

50 Dumbbell Push Jerks (50\/35)<\/p>\n\n\n\n

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

W3: Row 8 x 500m, rest 90sec<\/p>\n\n\n\n

Thursday 6\/22\/2023<\/strong><\/p>\n\n\n\n

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

A1. Push Press, 5 sets of 5, across (2.5-5lb heavier than last week)<\/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

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

25 Back Squats (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

25 Bar Facing Burpees Over Bar<\/p>\n\n\n\n

Friday 6\/23\/2023<\/strong><\/p>\n\n\n\n

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

Deadlifts (31X1), 6-8 sets of 3, across<\/p>\n\n\n\n

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

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

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

3 Pull Ups (Rx+ Chest to Bar)<\/p>\n\n\n\n

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

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

6 Box Jump Overs<\/p>\n\n\n\n

Note: Alternate Rounds<\/p>\n\n\n\n

Saturday 6\/24\/2023<\/strong><\/p>\n\n\n\n

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

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

M1 – M10: 1 Power Snatch<\/p>\n\n\n\n

M11 – M20: 1 Squat Snatch<\/p>\n\n\n\n

Rest 3-5 minutes<\/p>\n\n\n\n

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

M1 – M5: 2 Overhead Squats (from rack)<\/p>\n\n\n\n

M6 – M10: 2 Snatch Pulls<\/p>\n\n\n\n

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

CrossFit Open 11.3<\/p>\n\n\n\n

AMRAP in 5 minutes<\/p>\n\n\n\n

1 Squat Clean (165\/110lb)<\/p>\n\n\n\n

1 Jerk (165\/110lb)<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 3 of 6 Monday 6\/19\/2023 Strength A1. Front Squat (31X1), 5 sets of 5, building A2. Handstand Push Up, 5 sets of 5-7 reps Co…<\/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-1498","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1498","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=1498"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1498\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1498"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1498"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1498"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}