{"id":1531,"date":"2023-10-01T12:00:00","date_gmt":"2023-10-01T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1531"},"modified":"2023-10-01T12:00:00","modified_gmt":"2023-10-01T12:00:00","slug":"weekly-programming-85","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-85\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 4 of 6<\/h2>\n\n\n\n

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

Monday 10\/2\/2023<\/strong><\/p>\n\n\n\n

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

A1. Back Squat, 9-7-5-3, building <\/p>\n\n\n\n

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

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

7 Hang Squat Cleans (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

Calorie Row with remaining time<\/p>\n\n\n\n

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

Tuesday 10\/3\/2023<\/strong><\/p>\n\n\n\n

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

Power Snatch<\/p>\n\n\n\n

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

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

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

1-2-3-4-5…<\/p>\n\n\n\n

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

Lateral Burpees Over Bar<\/p>\n\n\n\n

Wednesday 10\/4\/2023<\/strong><\/p>\n\n\n\n

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

EMOM for 30<\/p>\n\n\n\n

M1: Max Effort Hang Dumbbell Clean and Jerk (50\/35)<\/p>\n\n\n\n

M2: Max Effort Box Step Ups<\/p>\n\n\n\n

M3: Max Effort Calorie Row<\/p>\n\n\n\n

M4: Max Effort Dual KB Farmers Hold (AHAP)<\/p>\n\n\n\n

M5: Max Effort Assault Bike <\/p>\n\n\n\n

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

Row 2 x 15min\/5:00r<\/p>\n\n\n\n

> No pressure on pace, bring the drag factor down by 20 units<\/p>\n\n\n\n

Coaches Notes: Max effort in 45-50 seconds should be the rule of thumb here. That should allow for sharing of equipment which will be necessary today. <\/em><\/p>\n\n\n\n

Thursday 10\/5\/2023<\/strong><\/p>\n\n\n\n

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

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

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

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

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

3 Thrusters (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n

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

Friday 10\/6\/2023<\/strong><\/p>\n\n\n\n

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

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

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

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

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

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

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

50 Alternating Dumbbell Snatches<\/p>\n\n\n\n

Saturday 10\/7\/2023<\/strong><\/p>\n\n\n\n

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

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

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

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

Row 10 x 500m\/1:00r<\/p>\n\n\n\n

> Keep the splits tight over the 10 rounds! Can you go negative splits by 1-2 tenths?<\/p>\n\n\n\n

CrossFit Open REDUX 13.4<\/strong><\/p>\n\n\n\n

Complete as many reps as possible in 7 minutes following the rep scheme below:<\/p>\n\n\n\n

135\/95 pound Clean and jerk, 3 reps<\/p>\n\n\n\n

3 Toes-to-bar<\/p>\n\n\n\n

135\/95 pound Clean and jerk, 6 reps<\/p>\n\n\n\n

6 Toes-to-bar<\/p>\n\n\n\n

135\/95 pound Clean and jerk, 9 reps<\/p>\n\n\n\n

9 Toes-to-bar<\/p>\n\n\n\n

135\/95 pound Clean and jerk, 12 reps<\/p>\n\n\n\n

12 Toes-to-bar<\/p>\n\n\n\n

135\/95 pound Clean and jerk, 15 reps<\/p>\n\n\n\n

15 Toes-to-bar<\/p>\n\n\n\n

135\/95 pound Clean and jerk, 18 reps<\/p>\n\n\n\n

18 Toes-to-bar\u2026<\/p>\n\n\n\n

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 4 of 6 Monday 10\/2\/2023 Strength A1. Back Squat, 9-7-5-3, building  A2. Ring Row (Rx+ Feet Elevated and\/or Weighted), …<\/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-1531","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1531","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=1531"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1531\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1531"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1531"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1531"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}