{"id":1662,"date":"2024-03-31T12:00:00","date_gmt":"2024-03-31T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1662"},"modified":"2024-03-31T12:00:00","modified_gmt":"2024-03-31T12:00:00","slug":"weekly-programming-111","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-111\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Interim Week # 1 of 1<\/h2>\n\n\n\n

Monday 4\/1\/2024<\/strong><\/p>\n\n\n\n

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

Back Squat<\/p>\n\n\n\n

5-10-20, building<\/p>\n\n\n\n

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

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

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

45 Wall Balls (20\/14)<\/p>\n\n\n\n

45\/36 Calorie Row<\/p>\n\n\n\n

Tuesday 4\/2\/2024<\/strong><\/p>\n\n\n\n

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

20 minutes<\/p>\n\n\n\n

3 Position Power Clean, building<\/p>\n\n\n\n

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

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

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

8 Alternating Dumbbell Clean and Jerks (50\/35, Rx+ Dual DB)<\/p>\n\n\n\n

8 Burpees Over Dumbbell<\/p>\n\n\n\n

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

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

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

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

:40 on, :20 off<\/p>\n\n\n\n

S1: Double Unders<\/p>\n\n\n\n

S2: Calories Arms Only Assault Bike<\/p>\n\n\n\n

S3: Mountain Climbers<\/p>\n\n\n\n

S4: Skater Jumps<\/p>\n\n\n\n

S5: Alternating Single Arm RKBS<\/p>\n\n\n\n

S6: Hollow Body Flutter Kicks<\/p>\n\n\n\n

Thursday 4\/4\/2024<\/strong><\/p>\n\n\n\n

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

5-7 sets, building<\/p>\n\n\n\n

1 Push Press<\/p>\n\n\n\n

2 Push Jerks<\/p>\n\n\n\n

3 Split Jerks<\/p>\n\n\n\n

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

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

2 Thruster (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n

4 Handstand Push Ups (Rx+ strict)<\/p>\n\n\n\n

8\/6 Calorie Row\u00a0<\/em><\/p>\n\n\n\n

Friday 4\/5\/2024<\/strong><\/p>\n\n\n\n

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

A1. Back Rack Reverse Lunge, 4 sets of 5\/side, building<\/p>\n\n\n\n

A2. Strict Pull Ups, 4 sets of 6-8 (Rx+ weighted)<\/p>\n\n\n\n

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

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

M1 10-12 Dumbbell Box Step Overs (50\/35)<\/p>\n\n\n\n

M2 8-10 Toes to Bar<\/p>\n\n\n\n

M3 30-50 Double Unders\u00a0<\/em><\/p>\n\n\n\n

Saturday 4\/6\/2024<\/strong><\/p>\n\n\n\n

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

A1. Ring Dip, 4 sets of 5-7 (Rx+ weighted)<\/p>\n\n\n\n

A2. Hang Power Snatch, 4 sets of 4, building<\/p>\n\n\n\n

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

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

4 Single Arm Devil’s Press (50\/35)<\/p>\n\n\n\n

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

16 Overhead Squats (45\/35, Rx+ 75\/55)<\/p>\n","protected":false},"excerpt":{"rendered":"

Interim Week # 1 of 1 Monday 4\/1\/2024 Strength Back Squat 5-10-20, building Conditioning For Time 45 Pull Ups (Rx+ Chest to Bar) 4…<\/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-1662","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1662","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=1662"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1662\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1662"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1662"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1662"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}