{"id":1618,"date":"2024-01-07T12:00:00","date_gmt":"2024-01-07T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1618"},"modified":"2024-01-07T12:00:00","modified_gmt":"2024-01-07T12:00:00","slug":"weekly-programming-99","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-99\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"

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

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Monday 1\/8\/2024<\/strong><\/p>\n

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

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Thruster<\/p>\n

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5-4-3-2-1, building<\/p>\n

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

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6 Rounds<\/p>\n

1 minute AMRAP<\/p>\n

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5 Thrusters (105\/70, Rx+ 135\/95)<\/p>\n

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Lateral Burpees over Bar w\/ remaining time<\/p>\n

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1:00 Rest<\/p>\n

Tuesday 1\/9\/2024<\/strong><\/p>\n

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Accessory<\/em><\/p>\n

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3-4 Rounds<\/p>\n

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A1. Assault Bike Sprint, 15 on\/15 off x2<\/p>\n

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A2. Max Effort Bar Hang (Rx+ Single Arm)<\/p>\n

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A3. Max Hollow Rocks in 1 minute<\/p>\n

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

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For Time<\/p>\n

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30 Toes to Bar<\/p>\n

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30 second rest<\/p>\n

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30 Pull Ups<\/p>\n

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30 second rest<\/p>\n

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1,000\/800m Row<\/p>\n

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1 minute rest<\/p>\n

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1,000\/800m Row<\/p>\n

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1 minute rest<\/p>\n

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30 Box Step Ups (Rx+ DB Weighted 50\/35)<\/p>\n

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30 second rest<\/p>\n

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30 Box Jump Overs<\/p>\n

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Wednesday 1\/10\/2024<\/strong><\/p>\n

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

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A1. High Box Step Up, 3 sets of 7-8\/side (Rx+ Pistol)<\/p>\n

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A2. Chest to Wall Handstand Hold, 3 sets of 20-40 seconds (Rx+ Handstand Walking Practice)<\/p>\n

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A3. Parallette L-Sit, 3 sets of max holds (Rx+ Ring L-sit)<\/p>\n

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

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2 Rounds<\/p>\n

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6 minute AMRAP<\/p>\n

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2 Wall Walks<\/p>\n

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4 Dumbbell Snatch (50\/35)<\/p>\n

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8 Walking Lunge<\/p>\n

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16 Double Under<\/p>\n

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Rest 2 minutes<\/p>\n

Rx+<\/p>\n

Row 3 min “on”\/1 min “off” x12<\/p>\n

notes: this is a continuous row whereby the “on” efforts are “3\/4 pressure” for 2 mins then “full pressure” for 1 min then “paddle pressure” for 1 min<\/p>\n

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Thursday 1\/11\/2024<\/strong><\/p>\n

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

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A1. Tempo Back Squat (31X1), 5 sets of 5,across<\/p>\n

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A2. Push Up, 5 sets of 8-10 (Rx+ Feet Elevated and\/or Dumbbell Deficit)<\/p>\n

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

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13 minute AMRAP<\/p>\n

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3-5-7-9-11-13…<\/p>\n

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Hang Clean (75\/55, Rx+ 115\/75)<\/p>\n

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Shoulder to Overhead<\/p>\n

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Calorie Row<\/p>\n

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Friday 1\/12\/2024<\/strong><\/p>\n

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

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A1. Touch and Go Power Snatch, 4 sets of 4, across<\/p>\n

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A2. Gorilla Row, 4 sets of 8-10\/side, across<\/p>\n

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

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21-18-15-12<\/p>\n

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

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Pull Up<\/p>\n

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Saturday 1\/13\/2024<\/strong><\/p>\n

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<\/p>\n

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

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A1. Bench Press, 4 sets of 6-8, building<\/p>\n

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A2. Ring Muscle Up Practice (Rx+ Strict Ring Muscle Up), 4 sets<\/p>\n

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A3. Double Under Practice, 4 sets<\/p>\n

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<\/p>\n

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

<\/p>\n

<\/p>\n

10 Rounds For Time<\/p>\n

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<\/p>\n

5 Burpee<\/p>\n

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<\/p>\n

10 Alternating Single Arm Hang Dumbbell Squat Clean (50\/35)<\/p>\n

<\/p>\n

<\/p>\n

20 Double Unders<\/p>\n

Rx+<\/p>\n

Row 2 x 6000m, rest 4 min<\/p>\n

notes: 22-24-26spm on first piece, 23-25-27spm on second piece<\/p>\n

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

Week # 2 of 6 Monday 1\/8\/2024 Strength Thruster 5-4-3-2-1, building Conditioning 6 Rounds 1 minute AMRAP 5 Thrusters (105\/70, Rx+ …<\/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-1618","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1618","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=1618"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1618\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1618"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1618"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1618"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}