{"id":1645,"date":"2024-02-18T12:00:00","date_gmt":"2024-02-18T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1645"},"modified":"2024-02-18T12:00:00","modified_gmt":"2024-02-18T12:00:00","slug":"weekly-programming-105","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-105\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 1 of 6<\/h2>\n\n\n\n

Monday 2\/19\/2024<\/strong><\/p>\n\n\n\n

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

A1. Romanian Deadlift, 5 sets of 5, building<\/p>\n\n\n\n

A2. Strict Press, 5 sets of 5, building<\/p>\n\n\n\n

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

“Dork”<\/p>\n\n\n\n

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

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

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

15 Burpees<\/p>\n\n\n\n

Tuesday 2\/20\/2024<\/strong><\/p>\n\n\n\n

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

Hang Squat Snatch<\/p>\n\n\n\n

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

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

Every 4 minute for 4 Rounds<\/p>\n\n\n\n

12 Overhead Squats (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n

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

20\/16 Calorie Row<\/p>\n\n\n\n

Wednesday 2\/21\/2024<\/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

5 Push Ups<\/p>\n\n\n\n

10 Side Step Russian Kettlebell Swings (24\/16)<\/p>\n\n\n\n

10 Alternating Gorilla Rows (24\/16)<\/p>\n\n\n\n

Thursday 2\/22\/2024<\/strong><\/p>\n\n\n\n

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

A1. Front Squat, 7 sets of 3, building<\/p>\n\n\n\n

A2. Strict Handstand Push Up, Accumulate 30 reps<\/p>\n\n\n\n

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

30-20-10<\/p>\n\n\n\n

Single Arm Dumbbell Thruster (50\/35)<\/p>\n\n\n\n

Goblet Box Step Up (24\/20)<\/p>\n\n\n\n

Sit Up<\/p>\n\n\n\n

Friday 2\/23\/2024<\/strong><\/p>\n\n\n\n

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

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

M1: Deadlift, 5 reps, building<\/p>\n\n\n\n

M2: Strict Pull Up, max unbroken set<\/p>\n\n\n\n

M3: L-Sit, max hold<\/p>\n\n\n\n

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

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

2 minutes on<\/p>\n\n\n\n

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

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

Double Unders with remaining time<\/p>\n\n\n\n

1 minute rest<\/p>\n\n\n\n

Saturday 2\/24\/2024<\/strong><\/p>\n\n\n\n

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

A1. Handstand Hold (Rx+ Walking), 4 sets of practice <\/p>\n\n\n\n

A2. Dumbbell Bench Press, 4 sets of 8-12, building<\/p>\n\n\n\n

A3. Pendlay Row, 4 sets of 8-12, building<\/p>\n\n\n\n

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

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

3 Chest to Bar Pull Ups (Rx+ 1 Bar Muscle Up)<\/p>\n\n\n\n

6 Alternating Single Arm Devils Press (50\/35)<\/p>\n\n\n\n

12\/9 Calorie Row<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 1 of 6 Monday 2\/19\/2024 Strength A1. Romanian Deadlift, 5 sets of 5, building A2. Strict Press, 5 sets of 5, building Condi…<\/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-1645","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1645","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=1645"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1645\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1645"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1645"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1645"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}