{"id":1660,"date":"2024-03-24T12:00:00","date_gmt":"2024-03-24T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1660"},"modified":"2024-03-24T12:00:00","modified_gmt":"2024-03-24T12:00:00","slug":"weekly-programming-110","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-110\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 3\/25\/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

“Grace”<\/p>\n\n\n\n

Clean and Jerk<\/p>\n\n\n\n

30 reps for time<\/p>\n\n\n\n

Tuesday 3\/26\/2024<\/strong><\/p>\n\n\n\n

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

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

Find a 2 Rep Max<\/p>\n\n\n\n

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

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

15 Pull Up (Rx+ Chest to Bar)<\/p>\n\n\n\n

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

45 Double Under<\/em><\/p>\n\n\n\n

Wednesday 3\/27\/2024<\/strong><\/p>\n\n\n\n

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

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

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

10 Dumbbell Ground to Shoulder<\/p>\n\n\n\n

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

10 KB Head Cutter (24\/16)<\/p>\n\n\n\n

10 Burpees<\/p>\n\n\n\n

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

note: pick up where you left off.\u00a0<\/em><\/p>\n\n\n\n

Thursday 3\/28\/2024<\/strong><\/p>\n\n\n\n

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

A1. Front Squat, 3 Rep Max<\/p>\n\n\n\n

A2. Strict Handstand Push Up, Accumulate 40 reps<\/p>\n\n\n\n

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

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

1 Bear Complex (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

7 Toes to Bar (3 Bar Muscle Ups).\u00a0<\/em><\/p>\n\n\n\n

Friday 3\/29\/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 reps<\/p>\n\n\n\n

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

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

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

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

4 Dumbbell Box Step Over (24\/20)<\/p>\n\n\n\n

8\/6 Calorie Row<\/p>\n\n\n\n

Saturday 3\/30\/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

5 Rounds For Quality <\/p>\n\n\n\n

8\/side Gorilla Rows (AHAP)<\/p>\n\n\n\n

8 Dual Kettlebell Swings<\/p>\n\n\n\n

8 Dual Kettlebell Front Squats<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 6 of 6 Monday 3\/25\/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-1660","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1660","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=1660"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1660\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1660"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1660"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1660"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}