{"id":1560,"date":"2023-11-05T12:00:00","date_gmt":"2023-11-05T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1560"},"modified":"2023-11-05T12:00:00","modified_gmt":"2023-11-05T12:00:00","slug":"weekly-programming-90","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-90\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week #2 of 6<\/h2>\n\n\n\n

Monday 11\/6\/2023<\/strong><\/p>\n\n\n\n

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

Overhead Squat<\/p>\n\n\n\n

10 sets of 2 (32X1), across<\/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

5 Hang Squat Snatches (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n

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

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

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

Tuesday 11\/7\/2023<\/strong><\/p>\n\n\n\n

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

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

8 sets of 3, across<\/p>\n\n\n\n

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

Partner Conditioning<\/p>\n\n\n\n

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

8 American Kettlebell Swings (24\/16)<\/p>\n\n\n\n

8\/side Goblet Walking Lunges (24\/16, Rx+ Single Arm Overhead Walking Lunge)<\/p>\n\n\n\n

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

Wednesday 11\/8\/2023<\/strong><\/p>\n\n\n\n

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

Partner Conditioning<\/p>\n\n\n\n

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

“Frenemy”<\/p>\n\n\n\n

F1: 500m Row<\/p>\n\n\n\n

F2: AMRAP <\/p>\n\n\n\n

2 Alternating Devils Press (50\/35)<\/p>\n\n\n\n

4 Box Jump Overs<\/p>\n\n\n\n

8 Sit Ups<\/p>\n\n\n\n

Rx+ <\/strong><\/p>\n\n\n\n

Row 6 x 750m, rest 2min<\/p>\n\n\n\n

> Rate Play @ 24-26-28; 24spm for 250m then go up by 2spm every 250m<\/p>\n\n\n\n

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

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

A1. Strict Press, 4 sets of 7, across<\/p>\n\n\n\n

A2. Strict Pull Up, 4 sets of 2 RIR<\/p>\n\n\n\n

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

21-15-9<\/p>\n\n\n\n

Hang Dumbbell Clean and Jerk\/side (50\/35)<\/p>\n\n\n\n

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

Rx+ (5 Bar Muscle Ups after each calorie row)<\/p>\n\n\n\n

Friday 11\/10\/2023<\/strong><\/p>\n\n\n\n

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

A1. Power Clean, 4 sets of 4 w\/ a pause below the knee, building<\/p>\n\n\n\n

A2. Back Squat, 8-8-6-6, building<\/p>\n\n\n\n

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

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

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

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

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

Saturday 11\/11\/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

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

2 Burpee Pull Ups<\/p>\n\n\n\n

4 Box Step Ups<\/p>\n\n\n\n

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

12 Tuck Ups (Rx+ V-ups)<\/p>\n\n\n\n

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

Row 5 x 1000m, Rest 2min<\/p>\n\n\n\n

> Rate Play @ 20-22-24-26-28; 20spm for 200m then go up by 2spm every 200m<\/p>\n","protected":false},"excerpt":{"rendered":"

Week #2 of 6 Monday 11\/6\/2023 Strength Overhead Squat 10 sets of 2 (32X1), across Conditioning 4 Rounds 2 minute AMRAP 5 Hang Squa…<\/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-1560","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1560","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=1560"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1560\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1560"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1560"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1560"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}