{"id":1526,"date":"2023-09-10T12:00:00","date_gmt":"2023-09-10T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1526"},"modified":"2023-09-10T12:00:00","modified_gmt":"2023-09-10T12:00:00","slug":"weekly-programming-82","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-82\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"

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

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Monday 9\/11\/2023<\/strong><\/p>\n

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

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A1. Back Squat, 10-8-6-4, building\u00a0<\/p>\n

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A2. Ring Row (Rx+ Feet Elevated and\/or Weighted), 4 sets of 10-12<\/p>\n

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

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“Macho Man”<\/p>\n

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EMOM for as long as possible<\/p>\n

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

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3 Front Squats<\/p>\n

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3 Shoulder to Overhead<\/p>\n

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Tuesday 9\/12\/2023<\/strong><\/p>\n

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<\/p>\n

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

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Power Snatch<\/p>\n

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

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<\/p>\n

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

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Every 2:30 minutes for 6 Rounds<\/p>\n

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

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12 Burpees Over Dumbbell (Rx+ Burpee Box Jump Overs)<\/p>\n

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Wednesday 9\/13\/2023<\/strong><\/p>\n

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<\/p>\n

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

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<\/p>\n

30 minute AMRAP<\/p>\n

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30 Calorie Row<\/p>\n

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30 Box Step Ups<\/p>\n

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90 Double Under<\/p>\n

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<\/p>\n

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

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<\/p>\n

Wednesday, September 6th<\/p>\n

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3 x 6min, 3min rest<\/p>\n

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Rx+: <\/em>> Start at 22spm and bring up by 2spm every minute\u00a0<\/p>\n

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Thursday 9\/14\/2023<\/strong><\/p>\n

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<\/p>\n

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

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A1. Handstand Practice (Rx+ Handstand Walking), 4-5 sets of practice<\/p>\n

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A2. Box Elevated Pistol Squat (Rx+ = 31X1 Tempo), 4-5 sets of 6-8\/side<\/p>\n

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<\/p>\n

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

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14 minute AMRAP<\/p>\n

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3 Push Ups (Rx+ Strict Ring Dips)<\/p>\n

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

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

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Friday 9\/15\/2023<\/strong><\/p>\n

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

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A1. Weighted Chin Up, 4 sets of 6-8, building\u00a0<\/p>\n

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A2. Dual Russian Kettlebell\/Dumbbell Clean, 4 sets of 8-10, building<\/p>\n

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<\/p>\n

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

<\/p>\n

<\/p>\n

6 Rounds For Time<\/p>\n

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<\/p>\n

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

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<\/p>\n

8 Toes to Bar<\/p>\n

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<\/p>\n

11 Deadlifts (135\/95, Rx+ 185\/125)\u00a0<\/em><\/p>\n

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<\/p>\n

Saturday 9\/16\/2023<\/strong><\/p>\n

<\/p>\n

<\/p>\n

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

<\/p>\n

<\/p>\n

A1. Push Press, 3 sets of 8-10, building<\/p>\n

<\/p>\n

<\/p>\n

A2. Dual KB\/DB Walking Lunge, 3 sets of 8-10\/side, building<\/p>\n

<\/p>\n

<\/p>\n

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

<\/p>\n

<\/p>\n

Row<\/p>\n

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<\/p>\n

27min Rate Play<\/p>\n

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<\/p>\n

> continuous 27min row but change the rating every 3 minutes as follows:\u00a0<\/p>\n

<\/p>\n

<\/p>\n

0-3: 22spm<\/p>\n

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<\/p>\n

3-6: 25spm<\/p>\n

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<\/p>\n

6-9: 22spm<\/p>\n

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<\/p>\n

9-12: 26spm<\/p>\n

<\/p>\n

<\/p>\n

12-15: 22spm<\/p>\n

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<\/p>\n

15-18: 27spm<\/p>\n

<\/p>\n

<\/p>\n

18-21: 22spm<\/p>\n

<\/p>\n

<\/p>\n

21-24: 28spm<\/p>\n

<\/p>\n

<\/p>\n

24-27: 22spm<\/p>\n

CrossFit Open 13.1 REDUX<\/p>\n

Proceed through the sequence below completing as many reps as possible in 17 minutes of:<\/p>\n

MEN<\/p>\n

40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible<\/p>\n

WOMEN<\/p>\n

40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible<\/p>\n

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

Week # 1 of 6 Monday 9\/11\/2023 Strength A1. Back Squat, 10-8-6-4, building\u00a0 A2. Ring Row (Rx+ Feet Elevated and\/or Weighted), 4 s…<\/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-1526","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1526","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=1526"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1526\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1526"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1526"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1526"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}