{"id":1568,"date":"2023-11-19T12:00:00","date_gmt":"2023-11-19T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1568"},"modified":"2023-11-19T12:00:00","modified_gmt":"2023-11-19T12:00:00","slug":"weekly-programming-92","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-92\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"

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

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Monday 11\/20\/2023<\/strong><\/p>\n

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

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Hang Squat Snatch<\/p>\n

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

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

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4 Rounds For Time<\/p>\n

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12 Overhead Squats (95\/65, Rx+ Hang Squat Snatches)<\/p>\n

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

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36 Double Unders<\/p>\n

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Tuesday 11\/21\/2023<\/strong><\/p>\n

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

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Deadlift<\/p>\n

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

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

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3 Rounds<\/p>\n

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15 Pull Ups (Rx+ Chest to Bar)<\/p>\n

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

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15 Power Cleans (115\/75, Rx+ 155\/105)<\/p>\n

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Rest 1 minute b\/w rounds<\/p>\n

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Wednesday 11\/22\/2023<\/strong><\/p>\n

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

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30 minutes<\/p>\n

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40 seconds on, 20 seconds rest\/ transition<\/p>\n

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S1: Hang Dumbbell Snatch (50\/35)<\/p>\n

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S2: Box Step Ups (Rx+ Goblet)<\/p>\n

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S3: V-Ups<\/p>\n

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S4: Plate Ground to Overhead (45\/25)<\/p>\n

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S5: Ski Jumps<\/p>\n

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Rx+\u00a0<\/strong><\/p>\n

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Rate Play Row 27min<\/p>\n

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> continuous 27min row but change the rating every 3 minutes as follows. Rating trumps pace. In other words, Your ability to maintain the stroke rating takes precedence over your target pace.<\/p>\n

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0-3: 22spm<\/p>\n

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3-6: 24spm<\/p>\n

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6-9: 22spm<\/p>\n

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9-12: 25spm<\/p>\n

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12-15: 22spm<\/p>\n

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15-18: 26spm<\/p>\n

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18-21: 22spm<\/p>\n

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21-24: 27spm<\/p>\n

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24-27: 22spm<\/p>\n

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Thursday 11\/23\/2023<\/strong><\/p>\n

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Partner Workout<\/p>\n

\u201cTurducken\u201d\u00a0<\/p>\n

The \u201cturkey\u201d may not touch the floor, for time (can pass from partner to partner):<\/p>\n

1 mile run with 20\/14# \u201cturkey\u201d<\/p>\n

10 rounds of \u201cCindy\u201d<\/p>\n

1,000m Row<\/p>\n

10 rounds of \u201cCindy\u201d<\/p>\n

1 mile run with 20\/14# \u201cturkey\u201d<\/p>\n

A WOD, in a WOD, in a WOD. Happy Thanksgiving!<\/p>\n

Friday 11\/24\/2023<\/strong><\/p>\n

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

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

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A2. Back Squat, 8-6-4-2, building<\/p>\n

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

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For Time<\/p>\n

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30 Front Squats (115\/75, Rx+ 155\/105)<\/p>\n

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30 Deadlifts (115\/75, Rx+ 155\/105)<\/p>\n

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

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30 RKBS (24\/16, Rx+ 32\/24)<\/p>\n

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Saturday 11\/25\/2023<\/strong><\/p>\n

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<\/p>\n

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

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A1. Kipping Practice (culminate into Bar MU or Toes to Bar practice), 3-4 sets<\/p>\n

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A2. Ring Dips, 3-4 sets of 5-10 reps (Rx+ 32X1 tempo)<\/p>\n

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<\/p>\n

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

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16 minute AMRAP<\/p>\n

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2 Wall Walk<\/p>\n

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4 Alternating Dumbbell Clean and Jerk (50\/35)<\/p>\n

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8 Tuck Ups (Rx+ MB weighted)<\/p>\n

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12\/9 Calorie Row<\/p>\n

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

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<\/p>\n

Row 10 x 2min, Rest 1min<\/p>\n

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<\/p>\n

> Stroke Rating trumps pace! Do all odd-numbered intervals at 18spm and even-numbered intervals at 26spm. Scores that deviate by more than 1spm off of these ratings are not valid..<\/em><\/p>\n

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

Week # 4 of 6 Monday 11\/20\/2023 Strength Hang Squat Snatch 10 sets of 2, building Conditioning 4 Rounds For Time 12 Overhead Squat…<\/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-1568","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1568","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=1568"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1568\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1568"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1568"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1568"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}