{"id":1516,"date":"2023-08-13T12:00:00","date_gmt":"2023-08-13T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1516"},"modified":"2023-08-13T12:00:00","modified_gmt":"2023-08-13T12:00:00","slug":"weekly-programming-78","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-78\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Week # 4 of 6<\/h2>\n\n\n\n<p><strong>Monday 8\/14\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Hang Squat Clean and Jerk<\/p>\n\n\n\n<p>8 sets of 3, across<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For TIme<\/p>\n\n\n\n<p>50 Calorie Row<\/p>\n\n\n\n<p>50 Thrusters (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n<p>100 Double Unders<\/p>\n\n\n\n<p><strong>Tuesday 8\/15\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Frog Style Deadlift<\/p>\n\n\n\n<p>5 sets of 5, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>5 Rounds For Time<\/p>\n\n\n\n<p>10 Dumbbell Snatch (R, 50\/35)<\/p>\n\n\n\n<p>10 Overhead Dumbbell Reverse Lunges (R)<\/p>\n\n\n\n<p>10 Dumbbell Snatch (L, 50\/35)<\/p>\n\n\n\n<p>10 Overhead Dumbbell Reverse Lunges (L)<\/p>\n\n\n\n<p><strong>Wednesday 8\/16\/2023<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>30 minutes<\/p>\n\n\n\n<p>40 seconds on, 20 seconds rest\/ transition<\/p>\n\n\n\n<p>S1: <a href=\"https:\/\/www.youtube.com\/watch?v=xtfhST7lMmg\" target=\"_blank\" rel=\"noopener\">Dumbbell Ground to Shoulder<\/a> (50\/35)<\/p>\n\n\n\n<p>S2: Box Step Ups (Rx+ Goblet)<\/p>\n\n\n\n<p>S3: Calorie Row<\/p>\n\n\n\n<p>S4: Plate Ground to Overhead (45\/25)<\/p>\n\n\n\n<p>S5: Ski Jumps<\/p>\n\n\n\n<p><strong>Rx+<\/strong><\/p>\n\n\n\n<p>Double Distance Row Intervals&nbsp;<\/p>\n\n\n\n<p>Notes: Row for max distance over 2mins, then 4mins, then 8mins, then 16mins. Rest 2mins between each interval. Rolling starts are allowed. Stroke ratings as desired.<\/p>\n\n\n\n<p><strong>Thursday 8\/17\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Back Squat, 4 sets of 5, across followed by 1 max rep final set<\/p>\n\n\n\n<p>A2. Weighted Strict Pull Up, 4 sets of 5, across followed by 1 max rep unweighted set<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Partner Conditioning<\/p>\n\n\n\n<p>17 minute AMRAP<\/p>\n\n\n\n<p>Alternate Rounds<\/p>\n\n\n\n<p>3 Burpee Box Jump Overs<\/p>\n\n\n\n<p>5 Toes to Bar<\/p>\n\n\n\n<p>7\/5 Calorie Row<\/p>\n\n\n\n<p><strong>Friday 8\/18\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Deadlift, 3 sets of 10, across<\/p>\n\n\n\n<p>A2. Dual KB\/DB Strict Press, 3 sets of 8-10, across<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Chief-esk<\/p>\n\n\n\n<p>5 Rounds<\/p>\n\n\n\n<p>3 minute AMRAP<\/p>\n\n\n\n<p>3 Power Cleans (135\/95)<\/p>\n\n\n\n<p>6 Push Ups<\/p>\n\n\n\n<p>9 Sit Ups<\/p>\n\n\n\n<p>1 minute rest<\/p>\n\n\n\n<p><strong>Saturday 8\/19\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Bench Press, 4 sets of 8-10, across<\/p>\n\n\n\n<p>A2. Feet Elevated Ring Row, 4 sets of 8-10<\/p>\n\n\n\n<p>A3. L-Hang, 4 sets of max holds<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time<\/p>\n\n\n\n<p>1 Mile Run<\/p>\n\n\n\n<p>1 Mile Row (1,600m)<\/p>\n\n\n\n<p><strong>Rx+<\/strong><\/p>\n\n\n\n<p>Row 2 x 6000m, Rest 5 mins<\/p>\n\n\n\n<p>Notes: 2nd piece should be faster than the 1st. 22-26spm.<\/p>\n\n\n\n<p>CrossFit Open REDUX 2012, 12.4<\/p>\n\n\n\n<p><strong>MEN<\/strong> &#8211; <em>includes Masters Men up to 54 years old<\/em><em><br><\/em>Complete as many rounds and reps as possible in 12 minutes of:<br>150 Wall balls (20 lbs to 10&#8242; target)<br>90 Double-unders<br>30 Muscle-ups<\/p>\n\n\n\n<p><strong>WOMEN<\/strong> &#8211; <em>includes Masters Women up to 54 years old<br><\/em>Complete as many rounds and reps as possible in 12 minutes of:<br>150 Wall balls (14 lbs to 9&#8242; target)<br>90 Double-unders<br>30 Muscle-ups<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 4 of 6 Monday 8\/14\/2023 Strength Hang Squat Clean and Jerk 8 sets of 3, across Conditioning For TIme 50 Calorie Row 50 Thru&#8230;<\/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 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