{"id":1500,"date":"2023-06-25T12:00:00","date_gmt":"2023-06-25T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1500"},"modified":"2023-06-25T12:00:00","modified_gmt":"2023-06-25T12:00:00","slug":"weekly-programming-71","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-71\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 4 of 6<\/h2>\n\n\n\n

Monday 6\/26\/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

25-20-15-10-5<\/p>\n\n\n\n

Wall Ball<\/p>\n\n\n\n

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

Tuesday 6\/27\/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

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

1 Power Snatch (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

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

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

Wednesday 6\/28\/2023<\/strong><\/p>\n\n\n\n

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

30 minutes of rotating stations:<\/p>\n\n\n\n

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

1 – Sit Ups<\/p>\n\n\n\n

2 – Ring Rows<\/p>\n\n\n\n

3 – Med Ball Cleans<\/p>\n\n\n\n

4 – Russian Kettlebell Swings (32\/24)<\/p>\n\n\n\n

5- Med Ball Russian Twists<\/p>\n\n\n\n

6 – Air Bike For Calories<\/p>\n\n\n\n

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

W4: Row 30min for distance<\/p>\n\n\n\n

\u00a0<\/em><\/p>\n\n\n\n

Thursday 6\/29\/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\/30\/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

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

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

10 Alternating Single Arm Dumbbell Clean (50\/35)<\/p>\n\n\n\n

10 Pull Up (Rx+ 5 Bar Muscle Ups)<\/p>\n\n\n\n

Buy out: 500\/400m Row<\/p>\n\n\n\n

Saturday 6\/31\/2023<\/strong><\/p>\n\n\n\n

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

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

M1 – M5: 1 Snatch Pull + 1 Hang Muscle Snatch<\/p>\n\n\n\n

M6 – M10: 1 Power Snatch w\/ a 2 second pause in the catch<\/p>\n\n\n\n

M11 – M15: 1 Power Snatch + 1 Overhead Squat w\/ a 2 second pause in the bottom<\/p>\n\n\n\n

M16 – M20: 1 Squat Snatch w\/ a 2 second pause in the bottom of the squat<\/p>\n\n\n\n

M21 – M30: 1 Squat Snatch<\/p>\n\n\n\n

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

CrossFit Open 11.4<\/p>\n\n\n\n

AMRAP in 10 minutes<\/p>\n\n\n\n

60 Bar Facing Burpees<\/p>\n\n\n\n

30 Overhead Squats (120\/90)<\/p>\n\n\n\n

10 Muscle Ups<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 4 of 6 Monday 6\/26\/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":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-1500","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1500","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=1500"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1500\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1500"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1500"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1500"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}