Monday 10\/23\/2023<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n 8-10 sets<\/p>\n\n\n\n Squat Clean and Jerk Doubles<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 10-9-8-7…1<\/p>\n\n\n\n Hang Power Clean and Jerk (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n Pull Ups<\/p>\n\n\n\n Tuesday 10\/24\/2023<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Deadlift, 5 sets of 5, building<\/p>\n\n\n\n A2. Strict Handstand Push Up, 5 sets of 5-10<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n For Time<\/p>\n\n\n\n 1,000\/800m Row<\/p>\n\n\n\n 50 Push Ups<\/p>\n\n\n\n 50 AKBS (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n 1,000\/800m Row<\/p>\n\n\n\n Wednesday 10\/25\/2023<\/strong><\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 15 minute AMRAP<\/p>\n\n\n\n 10 Toes to Bar<\/p>\n\n\n\n 20 Alternating Dumbbell Clean and Jerks (50\/35)<\/p>\n\n\n\n 30 Double Unders<\/p>\n\n\n\n rest 3 minutes<\/p>\n\n\n\n 10 minute AMRAP<\/p>\n\n\n\n Max Calorie Row<\/p>\n\n\n\n Thursday 10\/26\/2023<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n Tempo Back Squats (33X1)<\/p>\n\n\n\n 7 sets of 3, 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 10 Burpee Box Jump Overs<\/p>\n\n\n\n Wall Balls w\/ remaining time<\/p>\n\n\n\n 1 minute rest<\/p>\n\n\n\n Friday 10\/27\/2023<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n 8-10 sets<\/p>\n\n\n\n Snatch Pull + Power Snatch<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n “Randy”<\/p>\n\n\n\n 75 Ground to Overhead (75\/55)<\/p>\n\n\n\n Saturday 10\/28\/2023<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Kipping Practice (culminate into Bar MU or Toes to Bar practice), 3-4 sets<\/p>\n\n\n\n A2. Ring Support, 3-4 sets of 20-30 seconds<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n EMOM for 15<\/p>\n\n\n\n M1: 5-10 Ring Dips<\/p>\n\n\n\n M2: 10\/8 Calorie Assault Bike<\/p>\n\n\n\n M3: 30-50 Double Unders<\/p>\n\n\n\n M4: 10-12 Ring Rows<\/p>\n\n\n\n M5: 12\/10 Calorie Row<\/p>\n","protected":false},"excerpt":{"rendered":" Interim Week # 1 of 1 Monday 10\/23\/2023 Strength 8-10 sets Squat Clean and Jerk Doubles Conditioning 10-9-8-7…1 Hang Power C…<\/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-1550","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1550","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=1550"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1550\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1550"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1550"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1550"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}