{"id":1640,"date":"2024-02-04T12:00:00","date_gmt":"2024-02-04T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1640"},"modified":"2024-02-04T12:00:00","modified_gmt":"2024-02-04T12:00:00","slug":"weekly-programming-103","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-103\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 2\/5\/2024<\/strong><\/p>\n\n\n\n

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

Thruster<\/p>\n\n\n\n

1 Rep Max<\/p>\n\n\n\n

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

“Fran” <\/p>\n\n\n\n

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

Thrusters (95\/65)<\/p>\n\n\n\n

Pull Up<\/p>\n\n\n\n

Tuesday 2\/6\/2024<\/strong><\/p>\n\n\n\n

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

CFNYC Aerobic Baseline<\/p>\n\n\n\n

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

50\/40 Calorie Assault Bike<\/p>\n\n\n\n

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

50 Burpees to 6 inch Target<\/p>\n\n\n\n

2,000\/1,600m Row<\/p>\n\n\n\n

Wednesday 2\/7\/2024<\/strong><\/p>\n\n\n\n

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

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

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

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

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

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

10 Alternating Russian Kettlebell Swings (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n

10 Box Step Overs (Rx+ Box Jump Overs)<\/p>\n\n\n\n

10 Sit Ups (Rx+ V-Up)<\/p>\n\n\n\n

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

Thursday 2\/8\/2024<\/strong><\/p>\n\n\n\n

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

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

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

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

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

1 Handstand Push Up<\/p>\n\n\n\n

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

4 Wall Ball<\/p>\n\n\n\n

2 Handstand Push Up<\/p>\n\n\n\n

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

6 Wall Ball<\/p>\n\n\n\n

3 Handstand Push Up<\/p>\n\n\n\n

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

9 Wall Ball\u2026<\/p>\n\n\n\n

Friday 2\/9\/2024<\/strong><\/p>\n\n\n\n

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

A1. Touch and Go Power Snatch, 4 Rep Max<\/p>\n\n\n\n

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

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

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

5 Hang Power Cleans (95\/65, Rx+ Hang Power Snatch)<\/p>\n\n\n\n

10 Front Rack Reverse Lunges (Rx+ Overhead Reverse Lunges)<\/p>\n\n\n\n

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

Saturday 2\/10\/2024<\/strong><\/p>\n\n\n\n

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

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

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

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

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

EMOM for 15<\/p>\n\n\n\n

S1: 6-8 Single Arm Devils Press (50\/35)<\/p>\n\n\n\n

S2: 12-16 Alternating Hang Dumbbell Squat Clean (50\/35)<\/p>\n\n\n\n

S3: 8-10\/side Forearm Plank DB\/KB Drag<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 6 of 6 Monday 2\/5\/2024 Strength Thruster 1 Rep Max Conditioning “Fran”  21-15-9 Thrusters (95\/65) Pull Up …<\/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-1640","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1640","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=1640"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1640\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1640"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1640"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1640"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}