{"id":1524,"date":"2023-09-03T12:00:00","date_gmt":"2023-09-03T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1524"},"modified":"2023-09-03T12:00:00","modified_gmt":"2023-09-03T12:00:00","slug":"weekly-programming-81","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-81\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 9\/4\/2023<\/strong><\/p>\n\n\n\n

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

A1. Handstand Practice (Rx+ Handstand Walking)<\/p>\n\n\n\n

A2. Box Elevated Pistol Squat (Rx+ = 31X1 Tempo)<\/p>\n\n\n\n

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

“Ghost”<\/p>\n\n\n\n

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

M1 Max Effort Row<\/p>\n\n\n\n

M2 Max Effort Burpees<\/p>\n\n\n\n

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

M4 Rest<\/p>\n\n\n\n

Tuesday 9\/5\/2023<\/strong><\/p>\n\n\n\n

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

20 minutes, building<\/p>\n\n\n\n

1 Power Snatch + 1 Squat Snatch<\/p>\n\n\n\n

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

10-9-8-7… 1<\/p>\n\n\n\n

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

Back Rack Reverse Lunge (per side)<\/p>\n\n\n\n

Wednesday 9\/6\/2023<\/strong><\/p>\n\n\n\n

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

EMOM for 10 Minutes<\/p>\n\n\n\n

Max Wattage Row or Bike<\/p>\n\n\n\n

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

25 minutes<\/p>\n\n\n\n

40 on, 20 off  <\/p>\n\n\n\n

S1: Assault BIke or Rower<\/p>\n\n\n\n

S2: Plate Ground to Overhead (45\/25)  <\/p>\n\n\n\n

S3: Box Step Up Overs  <\/p>\n\n\n\n

S4: Alternating Side Lunges  <\/p>\n\n\n\n

S5: Sit Up (Rx+ V-Up)<\/p>\n\n\n\n

Thursday 9\/7\/2023<\/strong><\/p>\n\n\n\n

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

Thruster<\/p>\n\n\n\n

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

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

4 Rounds<\/p>\n\n\n\n

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

16 Alternating Single Arm Dumbbell Clean and Jerk (50\/35)<\/p>\n\n\n\n

Calorie Row w\/ Remaining Time<\/p>\n\n\n\n

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

Friday 9\/8\/2023<\/strong><\/p>\n\n\n\n

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

“Pig Chipper-ish”<\/p>\n\n\n\n

10 Deadlifts (155\/105, Rx+ 275\/185)<\/p>\n\n\n\n

20 Pull Ups (Rx+ C2B)<\/p>\n\n\n\n

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

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

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

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

10 Deadlifts<\/p>\n\n\n\n

Saturday 9\/9\/2023<\/strong><\/p>\n\n\n\n

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

A. EMOM for 12<\/p>\n\n\n\n

1 Power Clean, building<\/p>\n\n\n\n

B. EMOM for 12<\/p>\n\n\n\n

1 Split Jerk, building<\/p>\n\n\n\n

C1. 3 sets of 10-12, Bent Over Barbell Row<\/p>\n\n\n\n

C2. 3 sets of Max Reps, Narrow Grip Push Ups<\/p>\n\n\n\n

C3. 3 sets of 10-12, Dumbbell Lateral Raises<\/p>\n","protected":false},"excerpt":{"rendered":"

Interim Week # 1 of 1 Monday 9\/4\/2023 Strength A1. Handstand Practice (Rx+ Handstand Walking) A2. Box Elevated Pistol Squat (Rx+ =…<\/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-1524","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1524","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=1524"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1524\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1524"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1524"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1524"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}