{"id":1565,"date":"2023-11-12T12:00:00","date_gmt":"2023-11-12T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1565"},"modified":"2023-11-12T12:00:00","modified_gmt":"2023-11-12T12:00:00","slug":"weekly-programming-91","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-91\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Week # 3 of 6<\/h2>\n\n\n\n<p><strong>Monday 11\/13\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Overhead Squat<\/p>\n\n\n\n<p>10 sets of 2 (32X1), across<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>4 Rounds<\/p>\n\n\n\n<p>2 minute AMRAP<\/p>\n\n\n\n<p>6 Toes to Bar (Rx+ 3 Bar Muscle Ups)<\/p>\n\n\n\n<p>9 Burpee Box Jump Overs (24\/20, Rx+ 30\/24)<\/p>\n\n\n\n<p>Thrusters w\/ remaining time (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n<p>2 minute REST<\/p>\n\n\n\n<p><strong>Tuesday 11\/14\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Deadlift<\/p>\n\n\n\n<p>9 sets of 3, across<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>2 Rounds<\/p>\n\n\n\n<p>500\/400m Row<\/p>\n\n\n\n<p>30 Alternating Dumbbell Clean and Jerks (50\/35)<\/p>\n\n\n\n<p>250\/200m Row<\/p>\n\n\n\n<p>30 Alternating Dumbbell Snatches (50\/35)<\/p>\n\n\n\n<p><strong>Wednesday 11\/15\/2023<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>5 Rounds For Time<\/p>\n\n\n\n<p>50 Double Unders<\/p>\n\n\n\n<p>20 Sit Ups<\/p>\n\n\n\n<p>immediately into&#8230;<\/p>\n\n\n\n<p>5 Rounds For Time<\/p>\n\n\n\n<p>10 Goblet Squats (24\/16)<\/p>\n\n\n\n<p>10 AKBS (24\/16)<\/p>\n\n\n\n<p>5 Wall Walks<\/p>\n\n\n\n<p>25 Second Tuck Hang (Rx+ L-Hang)<\/p>\n\n\n\n<p><strong>Rx+&nbsp;<\/strong><\/p>\n\n\n\n<p>Row 3 x 6min, Rest 3min<\/p>\n\n\n\n<p>&gt; Rate Play @ 22-24-26; 22spm for 2min then go up by 2spm every 2min<\/p>\n\n\n\n<p><strong>Thursday 11\/16\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Strict Press, 4 sets of 7, across<\/p>\n\n\n\n<p>A2. Strict Pull Up, 4 sets of 2 RIR<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time<\/p>\n\n\n\n<p>20 Push Jerks (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n<p>40 Push Ups<\/p>\n\n\n\n<p>60\/50 Calorie Row<\/p>\n\n\n\n<p>10 Push Jerks<\/p>\n\n\n\n<p>20 Push Ups<\/p>\n\n\n\n<p>30\/25 Calorie Row<\/p>\n\n\n\n<p><strong>Friday 11\/17\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Power Clean, 4 sets of 4 w\/ a pause above the knee, building<\/p>\n\n\n\n<p>A2. Back Squat, 8-8-4-4, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time<\/p>\n\n\n\n<p>60 Wall Balls (20\/14)<\/p>\n\n\n\n<p>30 Toes to Bar<\/p>\n\n\n\n<p>30 Wall Balls<\/p>\n\n\n\n<p>15 Chest to Bar Pull Ups (Rx+ 10 Bar Muscle Ups)<\/p>\n\n\n\n<p><strong>Saturday 11\/18\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Kipping Practice (culminate into Bar MU or Toes to Bar practice), 3-4 sets<\/p>\n\n\n\n<p>A2. Ring Support, 3-4 sets of 20-30 seconds<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>EMOM for 20<\/p>\n\n\n\n<p>M1: Bench Press, 8-12 reps (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>M2: Double Unders, 30-50<\/p>\n\n\n\n<p>M3: Handstand Practice, 30-40 seconds<\/p>\n\n\n\n<p>M4: Calorie Row, 8-12<\/p>\n\n\n\n<p>M5: <a href=\"https:\/\/www.youtube.com\/watch?v=QA54DW5yijk\" target=\"_blank\" rel=\"noopener\">Hanging Oblique Knee Raises<\/a>, 5-10\/side<\/p>\n\n\n\n<p><strong>Rx+<\/strong><\/p>\n\n\n\n<p>Row 3K &#8211; 2K &#8211; 1K, Rest 2mins<\/p>\n\n\n\n<p>&gt; Open ratings<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 3 of 6 Monday 11\/13\/2023 Strength Overhead Squat 10 sets of 2 (32X1), across Conditioning 4 Rounds 2 minute AMRAP 6 Toes to&#8230;<\/p>\n","protected":false},"author":9,"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-1565","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1565","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/comments?post=1565"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1565\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1565"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1565"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1565"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}