{"id":1509,"date":"2023-07-23T12:00:00","date_gmt":"2023-07-23T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1509"},"modified":"2023-07-23T12:00:00","modified_gmt":"2023-07-23T12:00:00","slug":"weekly-programming-75","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-75\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 1 of 6<\/h2>\n\n\n\n

Monday 7\/24\/2023<\/strong><\/p>\n\n\n\n

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

Hang Squat Clean and Jerk<\/p>\n\n\n\n

10 sets of 2, building<\/p>\n\n\n\n

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

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

3 Push Ups (Rx+ Strict HSPU’s)<\/p>\n\n\n\n

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

7 Wall Balls (20\/14)<\/p>\n\n\n\n

rest 30 seconds b\/w rounds<\/p>\n\n\n\n

Tuesday 7\/25\/2023<\/strong><\/p>\n\n\n\n

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

Snatch Grip Deadlift<\/p>\n\n\n\n

5 sets of 5, building<\/p>\n\n\n\n

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

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

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

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

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

Wednesday 7\/26\/2023<\/strong><\/p>\n\n\n\n

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

10 minute Partner AMRAP<\/p>\n\n\n\n

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

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

20 minute Partner AMRAP<\/p>\n\n\n\n

20 RKBS<\/p>\n\n\n\n

20 No Push Up Burpees Over the KB<\/p>\n\n\n\n

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

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

Row, 10,000m Baseline Test<\/p>\n\n\n\n

Thursday 7\/27\/2023<\/strong><\/p>\n\n\n\n

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

A1. Back Squat, 5 sets of 5, building<\/p>\n\n\n\n

A2. Weighted Strict Pull Up, 5 sets of 5, building<\/p>\n\n\n\n

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

5 sets of:<\/p>\n\n\n\n

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

3 Box Jump Overs (24\/20)<\/p>\n\n\n\n

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

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

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

1 minute rest<\/p>\n\n\n\n

Note: pick up where you left off <\/em><\/p>\n\n\n\n

Friday 7\/28\/2023<\/strong><\/p>\n\n\n\n

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

A1. Deadlift, 3 sets of 10, building<\/p>\n\n\n\n

A2. Dual KB\/DB Strict Press, 3 sets of 8-10, building<\/p>\n\n\n\n

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

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

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

10 Dumbbell Split Jerks (5\/side)<\/p>\n\n\n\n

10 Alternating Goblet Reverse Lunges <\/em><\/p>\n\n\n\n

Saturday 7\/29\/2023<\/strong><\/p>\n\n\n\n

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

A1. Bench Press, 4 sets of 8-10, building<\/p>\n\n\n\n

A2. Feet Elevated Ring Row, 4 sets of 8-10<\/p>\n\n\n\n

A3. L-Hang, 4 sets of max holds<\/p>\n\n\n\n

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

EMOM for 16<\/p>\n\n\n\n

M1: Max Effort Dumbbell Deficit Push Ups<\/p>\n\n\n\n

M2: Max Effort Single Leg V-Ups<\/p>\n\n\n\n

M3: Max Effort Barbell Curls<\/p>\n\n\n\n

M4: Max Calorie Assault Bike<\/p>\n\n\n\n

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

RatePlay Row 3 x 10mins, resting 3 mins between each<\/p>\n\n\n\n

1st Piece – 4mins @ 18spm, 3mins @ 22spm, 3mins @ 26spm<\/p>\n\n\n\n

2nd Piece – 4mins @ 20spm, 3mins @ 24spm, 3mins @ 28spm<\/p>\n\n\n\n

3rd Piece – 4mins @ 22spm, 3mins @ 26spm, 3mins @ 30spm<\/p>\n\n\n\n

CrossFit Open 12.1<\/strong><\/p>\n\n\n\n

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

Burpees to a 6 inch target<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 1 of 6 Monday 7\/24\/2023 Strength Hang Squat Clean and Jerk 10 sets of 2, building Conditioning 10 Rounds For Time 3 Push Up…<\/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-1509","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1509","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=1509"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1509\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1509"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1509"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1509"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}