{"id":1650,"date":"2024-02-25T12:00:00","date_gmt":"2024-02-25T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1650"},"modified":"2024-02-25T12:00:00","modified_gmt":"2024-02-25T12:00:00","slug":"weekly-programming-106","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-106\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Week # 2 of 6<\/h2>\n\n\n\n<p><strong>Monday 2\/26\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Romanian Deadlift, 5 sets of 5, across<\/p>\n\n\n\n<p>A2. Strict Press, 5 sets of 5, across<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Every 2:30 for 5 Rounds<\/p>\n\n\n\n<p>10 Alternating Split Jerks (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>10 Deadlifts<\/p>\n\n\n\n<p>10\/8 Calore Row<\/p>\n\n\n\n<p><strong>Tuesday 2\/27\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Snatch complex<\/p>\n\n\n\n<p>10 sets, building<\/p>\n\n\n\n<p>2 Hang Squat Snatches + 1 Overhead Squat<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>12 minute AMRAP<\/p>\n\n\n\n<p>3 Hang Power Snatches (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n<p>6 Overhead Squats<\/p>\n\n\n\n<p>30 Double Unders<\/p>\n\n\n\n<p><strong>Wednesday 2\/28\/2024<\/strong><\/p>\n\n\n\n<p><em>Partner Conditioning<\/em><\/p>\n\n\n\n<p>30 minute AMRAP<\/p>\n\n\n\n<p>20 Pull Ups<\/p>\n\n\n\n<p>30 Box Jumps (24\/20)<\/p>\n\n\n\n<p>40 Hang Dumbbell Snatches (50\/35)<\/p>\n\n\n\n<p>50 Sit Ups<\/p>\n\n\n\n<p><strong>Thursday 2\/29\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Front Squat, 7 sets of 3, across<\/p>\n\n\n\n<p>A2. Strict Handstand Push Up, Accumulate 32 reps<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>&#8220;Kalsu&#8221;<\/p>\n\n\n\n<p>100 Thrusters (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n<p>note: 5 Burpees at the top of every minute<\/p>\n\n\n\n<p><strong>Friday 3\/1\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>EMOM for 15 minutes<\/p>\n\n\n\n<p>M1: Deadlift, 5 reps, across<\/p>\n\n\n\n<p>M2: Strict Pull Up, max unbroken set<\/p>\n\n\n\n<p>M3: L-Sit, max hold<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>30-20-10<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=xtfhST7lMmg\" target=\"_blank\" rel=\"noopener\">Dumbbell Ground to Shoulder<\/a> (50\/35, Rx+ Dual Kettlebell Hang Clean 2&#215;20\/12)<\/p>\n\n\n\n<p>Toes to Bar<\/p>\n\n\n\n<p><strong>Saturday 3\/2\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Handstand Hold (Rx+ Walking), 4 sets of practice&nbsp;<\/p>\n\n\n\n<p>A2. Dumbbell Bench Press, 4 sets of 8-12, across<\/p>\n\n\n\n<p>A3. Pendlay Row, 4 sets of 8-12, across<\/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: 8\/6 Calorie Bike<\/p>\n\n\n\n<p>M2: 8-12 Push Ups (Rx+ Ring Dips)<\/p>\n\n\n\n<p>M3: 12-16 Box Step Ups (24\/20)<\/p>\n\n\n\n<p>M4: 8-10\/side Tall Plank Dumbbell Drag<\/p>\n\n\n\n<p>M5: 12-15 Plate Ground to Overhead (45\/25)<em>\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 2 of 6 Monday 2\/26\/2024 Strength A1. Romanian Deadlift, 5 sets of 5, across A2. Strict Press, 5 sets of 5, across Condition&#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-1650","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1650","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=1650"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1650\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1650"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1650"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1650"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}