{"id":1548,"date":"2023-10-15T12:00:00","date_gmt":"2023-10-15T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1548"},"modified":"2023-10-15T12:00:00","modified_gmt":"2023-10-15T12:00:00","slug":"weekly-programming-87","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-87\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"

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

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Monday 10\/16\/2023<\/strong><\/p>\n

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

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A1. Back Squat, 9-7-5-3, building <\/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 10\/17\/2023<\/strong><\/p>\n

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

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Power Snatch<\/p>\n

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

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

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Team of 3<\/p>\n

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3 Rounds<\/p>

3 minute AMRAP<\/p>\n

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Single Arm Devils Press (50\/35)<\/p>\n

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immediately into<\/p>\n

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3 minute AMRAP<\/p>\n

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Calorie Row<\/p>\n

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immediately into <\/p>\n

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3 minute AMRAP<\/p>\n

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Toes to Bar<\/p>\n

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Note: switch partners every minute of each AMRAP<\/p>\n

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Wednesday 10\/18\/2023<\/strong><\/p>\n

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

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A1. Turkish Get Up, 4 sets of 2\/side<\/p>\n

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A2. Dumbbell Split Jerk, 4 sets of 5\/side, building<\/p>\n

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A3. L-sit, 4 sets of max holds<\/p>\n

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

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25 minute AMRAP<\/p>\n

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10 Alternating Dumbbell Ground to Shoulder (50\/35)<\/p>\n

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10 Single Arm Dumbbell Push Jerks\/side<\/p>\n

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10 Box Jumps<\/p>\n

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30 Sit Ups<\/p>\n

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Thursday 10\/19\/2023<\/strong><\/p>\n

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

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For Time<\/p>\n

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300\/250m Row<\/p>\n

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

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300\/250m Row<\/p>\n

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50 Push Ups<\/p>\n

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300\/250m Row<\/p>\n

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50 Walking Lunge (25\/side)<\/p>\n

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300\/250m Row<\/p>\n

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50 Barbell Thrusters (45\/35, Rx+ 75\/55)<\/p>\n

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Friday 10\/20\/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 <\/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

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EMOM for 15<\/p>\n

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M1: 8-12 Strict Pull Ups<\/p>\n

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M2: 3-5 Deadlifts (205\/135, Rx+ 315\/225)<\/p>\n

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M3: 30-50 Double Unders<\/p>\n

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Saturday 10\/21\/2023<\/strong><\/p>\n

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<\/p>\n

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

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<\/p>\n

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

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

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<\/p>\n

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

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<\/p>\n

15 minute AMRAP<\/p>\n

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<\/p>\n

1 Hang Squat Clean and Jerk (135\/95, Rx+ 185\/125)<\/p>\n

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<\/p>\n

10 Dumbbell Box Step Ups (50\/35)<\/p>\n

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<\/p>\n

15\/12 Calorie Row<\/p>\n

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

Week # 6 of 6 Monday 10\/16\/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-1548","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1548","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=1548"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1548\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1548"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1548"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1548"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}