{"id":1512,"date":"2023-07-30T12:00:00","date_gmt":"2023-07-30T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1512"},"modified":"2023-07-30T12:00:00","modified_gmt":"2023-07-30T12:00:00","slug":"weekly-programming-76","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-76\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 7\/31\/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, across<\/p>\n\n\n\n

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

Every 1:30 for 6 Rounds<\/p>\n\n\n\n

5 Power Cleans (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

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

5 Shoulders to Overhead<\/p>\n\n\n\n

Tuesday 8\/1\/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

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

3 Power Snatches (75\/55, Rx+ 115\/75)<\/p>\n\n\n\n

6 Pull Ups (Rx+ 3 Bar Muscle Ups)<\/p>\n\n\n\n

9\/7 Calorie Row\u00a0<\/em><\/p>\n\n\n\n

Wednesday 8\/2\/2023<\/strong><\/p>\n\n\n\n

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

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

1 Wall Walk<\/p>\n\n\n\n

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

10 RKBS<\/p>\n\n\n\n

Immediately followed by<\/p>\n\n\n\n

1,000m Row<\/p>\n\n\n\n

Immediately followed by<\/p>\n\n\n\n

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

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

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

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

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

Row<\/p>\n\n\n\n

3 minutes ON <\/p>\n\n\n\n

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

Thursday 8\/3\/2023<\/strong><\/p>\n\n\n\n

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

A1. Back Squat, 4 sets of 5, across followed by 1 max rep final set<\/p>\n\n\n\n

A2. Weighted Strict Pull Up, 4 sets of 5, across followed by 1 max rep unweighted set<\/p>\n\n\n\n

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

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

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

100 Wall Balls (20\/14)\u00a0<\/em><\/p>\n\n\n\n

Friday 8\/4\/2023<\/strong><\/p>\n\n\n\n

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

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

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

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

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

5 Sumo Deadlift High Pull (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n

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

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

Saturday 8\/5\/2023<\/strong><\/p>\n\n\n\n

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

A1. Bench Press, 4 sets of 8-10, across<\/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 15<\/p>\n\n\n\n

M1: 8-10 Dual DB\/KB Push Presses (AHAP)<\/p>\n\n\n\n

M2: 8-10 Bent Over Dual DB\/KB Rows (same weight as press)<\/p>\n\n\n\n

M3: 45-60 Second Forearm Plank (Rx+ Long Lever Plank)<\/p>\n\n\n\n

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

5 Sets<\/p>\n\n\n\n

1500m Row<\/p>\n\n\n\n

Rest 2 minutes between each set<\/p>\n\n\n\n

CrossFit Open REDUX 2012<\/p>\n\n\n\n

MEN<\/strong> – includes Masters Men up to 54 years old<\/em>
<\/em>Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible<\/p>\n\n\n\n

WOMEN<\/strong> – includes Masters Women up to 54 years old
<\/em>Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible<\/p>\n\n\n\n

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

Week # 2 of 6 Monday 7\/31\/2023 Strength Hang Squat Clean and Jerk 10 sets of 2, across Conditioning Every 1:30 for 6 Rounds 5 Powe…<\/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-1512","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1512","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=1512"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1512\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1512"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1512"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1512"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}