{"id":1654,"date":"2024-03-10T12:00:00","date_gmt":"2024-03-10T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1654"},"modified":"2024-03-10T12:00:00","modified_gmt":"2024-03-10T12:00:00","slug":"weekly-programming-108","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-108\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 4 of 6<\/h2>\n\n\n\n

Monday 3\/11\/2024<\/strong><\/p>\n\n\n\n

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

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

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

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

“Gwen”<\/p>\n\n\n\n

15-12-9 for Load<\/p>\n\n\n\n

Clean and Jerk (unbroken)<\/p>\n\n\n\n

Tuesday 3\/12\/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 Hang Snatch + 1 Above the Knee Snatch + 1 Overhead Snatch<\/p>\n\n\n\n

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

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

60-30<\/p>\n\n\n\n

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

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

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

Wednesday 3\/13\/2024<\/strong><\/p>\n\n\n\n

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

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

M1: 10\/8 Calorie Bike<\/p>\n\n\n\n

M2: 8-10 Dumbbell Burpee Power Cleans (2×50\/2×35)<\/p>\n\n\n\n

M3: 12-15 Goblet Squats (24\/16)<\/p>\n\n\n\n

M4: 8-10 Tall Plank KB\/DB Drag (12kg,25lb\/8kg,20lb)<\/p>\n\n\n\n

M5: 8-10 Broad Jumps<\/p>\n\n\n\n

Thursday 3\/14\/2024<\/strong><\/p>\n\n\n\n

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

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

A2. Strict Handstand Push Up, Accumulate 36 reps<\/p>\n\n\n\n

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

3 Rounds<\/p>\n\n\n\n

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

15 Hang Squat Cleans (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

15 Lateral Burpee Over Bar<\/p>\n\n\n\n

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

1 minute off\u00a0<\/em><\/p>\n\n\n\n

Friday 3\/15\/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, across<\/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

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

75 Toes to Bar <\/p>\n\n\n\n

note: 10 Alternating Goblet Reverse Lunges (24\/20) at the top of every minute<\/p>\n\n\n\n

Saturday 3\/16\/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. See-Saw Dumbbell Bench Press, 4 sets of 8-12, building<\/p>\n\n\n\n

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

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

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

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

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

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

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

500m Row<\/p>\n\n\n\n

note: split meters evenly<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 4 of 6 Monday 3\/11\/2024 Strength A1. Single Leg Romanian Deadlift, 5 sets of 5\/side, across A2. Push Press, 5 sets of 5, ac…<\/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-1654","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1654","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=1654"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1654\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1654"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1654"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1654"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}