{"id":1522,"date":"2023-08-27T12:00:00","date_gmt":"2023-08-27T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1522"},"modified":"2023-08-27T12:00:00","modified_gmt":"2023-08-27T12:00:00","slug":"weekly-programming-80","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-80\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 8\/28\/2023<\/strong><\/p>\n\n\n\n

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

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

Find a 2 Rep Max<\/p>\n\n\n\n

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

6 Rounds<\/p>\n\n\n\n

3 Burpee Box Jump Overs<\/p>\n\n\n\n

5 Hang Clusters (95\/65, 115\/75)<\/p>\n\n\n\n

7\/5 Calorie Row<\/p>\n\n\n\n

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

Tuesday 8\/29\/2023<\/strong><\/p>\n\n\n\n

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

Romanian Deadlift<\/p>\n\n\n\n

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

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

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

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

M1 Max Effort Toes to Bar<\/p>\n\n\n\n

M2 Max Effort Hang Power Snatch (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n

M3 Max Effort Double Unders<\/p>\n\n\n\n

M4 Max Effort Walking Lunges<\/p>\n\n\n\n

M5 Rest<\/p>\n\n\n\n

Wednesday 8\/30\/2023<\/strong><\/p>\n\n\n\n

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

30 minute “Baseline” AMRAP<\/p>\n\n\n\n

500m Row<\/p>\n\n\n\n

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

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

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

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

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

10,000m Row Retest<\/p>\n\n\n\n

Notes: compare to July 26th. Your ErgData will automatically default to 2000m screenshot splits (fifths). Let’s look for each fifth to be barely faster than the last. This will require discipline on 1\/5 and 2\/5, sharp mental focus on 3\/5 and 4\/5 and positivity on 5\/5. Go get it!\u00a0<\/em><\/p>\n\n\n\n

Thursday 8\/31\/2023<\/strong><\/p>\n\n\n\n

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

A1. Back Squat, Find a 5 Rep Max<\/p>\n\n\n\n

A2. Weighted Strict Pull Up, Find a 5 Rep Max<\/p>\n\n\n\n

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

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

3 Chest to Bar Pull Ups<\/p>\n\n\n\n

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

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

Friday 9\/1\/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

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

2 Wall Walks<\/p>\n\n\n\n

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

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

Saturday 9\/2\/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

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

Burpee to 6 inch target<\/p>\n\n\n\n

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

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

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

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

Week # 6 of 6 Monday 8\/28\/2023 Strength Hang Squat Clean and Jerk Find a 2 Rep Max Conditioning 6 Rounds 3 Burpee Box Jump Overs 5…<\/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-1522","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1522","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=1522"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1522\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1522"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1522"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1522"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}