{"id":1655,"date":"2024-03-17T12:00:00","date_gmt":"2024-03-17T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1655"},"modified":"2024-03-17T12:00:00","modified_gmt":"2024-03-17T12:00:00","slug":"weekly-programming-109","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-109\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 5 of 6<\/h2>\n\n\n\n

Monday 3\/18\/2024<\/strong><\/p>\n\n\n\n

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

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

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

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

“Fire Chief”<\/p>\n\n\n\n

Every 3 minutes for 6 Rounds<\/p>\n\n\n\n

3 Burpees<\/p>\n\n\n\n

18 Alternating Dumbbell Snathes (50\/35)<\/p>\n\n\n\n

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

9 Goblet Squats (50\/35)<\/p>\n\n\n\n

Tuesday 3\/19\/2024<\/strong><\/p>\n\n\n\n

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

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

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

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

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

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

3 Chest to Bar Pull Ups (Rx+ 2 Bar Muscle Ups)<\/p>\n\n\n\n

3 Overhead Squats (95\/65, Rx+ Hang Squat Snatch 135\/95)<\/p>\n\n\n\n

9\/7 Calorie Row<\/p>\n\n\n\n

Wednesday 3\/20\/2024<\/strong><\/p>\n\n\n\n

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

Every 5 minutes for 6 Rounds<\/p>\n\n\n\n

7\/5 Calorie Bike<\/p>\n\n\n\n

7\/side No Push Up Renegade Rows (2×50\/2×35)<\/p>\n\n\n\n

14 AKBS (24\/16)<\/p>\n\n\n\n

14 Alternating Goblet Reverse Lunges (24\/16)<\/p>\n\n\n\n

48 Double Unders\u00a0<\/em><\/p>\n\n\n\n

Thursday 3\/21\/2024<\/strong><\/p>\n\n\n\n

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

A1. Front Squat, 7 sets of 3-2-1, 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

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

21-15-9-6-3<\/p>\n\n\n\n

Thruster (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n

Calorie Row\u00a0<\/em><\/p>\n\n\n\n

Friday 3\/22\/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, across<\/p>\n\n\n\n

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

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

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

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

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

10 Dual Dumbbell Power Clean (2×50\/2×35)(Rx+ Hang Dual KB 2x24kg\/2x16kg)<\/p>\n\n\n\n

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

Note: alternate rounds<\/p>\n\n\n\n

Saturday 3\/23\/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, across<\/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

EMOM for 20<\/p>\n\n\n\n

M1: 4-6 Wall Walk<\/p>\n\n\n\n

M2: 12-16 Box Step Up<\/p>\n\n\n\n

M3: 5-7\/side Single Arm Ring Row<\/p>\n\n\n\n

M4: 8-10\/side Tall Plank Dumbbell Drag (35\/25)<\/p>\n\n\n\n

M5: 10\/8 Calorie Bike<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 5 of 6 Monday 3\/18\/2024 Strength A1. Sumo Deadlift, 5 sets of 5\/side, building A2. Push Jerk, 5 sets of 5, building Conditi…<\/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-1655","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1655","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=1655"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1655\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1655"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1655"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1655"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}