{"id":1652,"date":"2024-03-03T12:00:00","date_gmt":"2024-03-03T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1652"},"modified":"2024-03-03T12:00:00","modified_gmt":"2024-03-03T12:00:00","slug":"weekly-programming-107","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-107\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 3 of 6<\/h2>\n\n\n\n

Monday 3\/4\/2024<\/strong><\/p>\n\n\n\n

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

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

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

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

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

5 Power Clean and Jerks (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

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

Tuesday 3\/5\/2024<\/strong><\/p>\n\n\n\n

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

Snatch complex<\/p>\n\n\n\n

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

1 High Hang Snatch + 1 Above the Knee Snatch + 1 Below the Knee Snatch<\/p>\n\n\n\n

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

“Overhead Jackie”<\/p>\n\n\n\n

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

50 Overhead Squats (45\/35)<\/p>\n\n\n\n

30 Pull Ups<\/p>\n\n\n\n

Wednesday 3\/6\/2024<\/strong><\/p>\n\n\n\n

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

EMOM for 30<\/p>\n\n\n\n

M1 8-10 Burpee Box Step Ups (24\/20)<\/p>\n\n\n\n

M2 12-15 Ring Rows<\/p>\n\n\n\n

M3 3-5 Wall Walks (Rx+ Hanstand Walk 2 Square Lengths)<\/p>\n\n\n\n

M4 15-20 Sit Ups<\/p>\n\n\n\n

M5 16-20 Alternating Side Lunges<\/p>\n\n\n\n

M6: 10\/8 Calorie Assault Bike<\/p>\n\n\n\n

Thursday 3\/7\/2024<\/strong><\/p>\n\n\n\n

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

A1. Front Squat, 7 sets of 1-1-1, building<\/p>\n\n\n\n

A2. Strict Handstand Push Up, Accumulate 34 reps<\/p>\n\n\n\n

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

100 Wall Ball (20\/14)<\/p>\n\n\n\n

100 Push Up (Rx+ Ring Dip)<\/p>\n\n\n\n

100\/80 Calorie Row<\/p>\n\n\n\n

Friday 3\/8\/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, 10 reps, building<\/p>\n\n\n\n

M2: Strict Pull Up, max reps in 60 seconds<\/p>\n\n\n\n

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

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

Every 3:30 minutes for 4 Rounds<\/p>\n\n\n\n

7 Toes to Bar (Rx+ 4 Bar or Ring Muscle Ups)<\/p>\n\n\n\n

9 Box Jump Overs (24\/20)<\/p>\n\n\n\n

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

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

Saturday 3\/9\/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, across<\/p>\n\n\n\n

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

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

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

M1: 8-10 Burpee Broad Jumps<\/p>\n\n\n\n

M2: 20-30 Walking Lunges<\/p>\n\n\n\n

M3: 8-10 Dual Dumbbell\/Kettlebell Hang Cleans (AHAP)<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 3 of 6 Monday 3\/4\/2024 Strength A1. Single Leg Romanian Deadlift, 5 sets of 5\/side, building A2. Push Press, 5 sets of 5, b…<\/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-1652","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1652","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=1652"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1652\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1652"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1652"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1652"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}