{"id":1676,"date":"2024-04-07T12:00:00","date_gmt":"2024-04-07T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1676"},"modified":"2024-04-07T12:00:00","modified_gmt":"2024-04-07T12:00:00","slug":"weekly-programming-112","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-112\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 4\/8\/2024<\/strong><\/p>\n\n\n\n

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

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

Build up to a heavy single<\/p>\n\n\n\n

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

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

10 Back Squats (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

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

Tuesday 4\/9\/2024<\/strong><\/p>\n\n\n\n

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

A1. Power Clean, 4 sets of 4, building<\/p>\n\n\n\n

A2. Weighted Chin Up, 4 sets of 5-7, building<\/p>\n\n\n\n

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

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

6 Toes to Bar (Rx+ 3 Bar Muscle Ups)<\/p>\n\n\n\n

12 Front Rack Reverse Lunges (75\/55, Rx+ 115\/75)<\/p>\n\n\n\n

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

Wednesday 4\/10\/2024<\/strong><\/p>\n\n\n\n

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

30 minutes of rotating stations:<\/p>\n\n\n\n

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

1 – Sit Ups<\/p>\n\n\n\n

2 – Ring Rows<\/p>\n\n\n\n

3 – Med Ball Clean Wall Ball<\/p>\n\n\n\n

4 – Russian Kettlebell Swings (32\/24)<\/p>\n\n\n\n

5- Med Ball Russian Twists<\/p>\n\n\n\n

6 – Air Bike For Calories<\/p>\n\n\n\n

Thursday 4\/11\/2024<\/strong><\/p>\n\n\n\n

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

5 sets<\/p>\n\n\n\n

2 Strict Press + 2 Push Press, building<\/p>\n\n\n\n

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

4 Rounds<\/p>\n\n\n\n

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

15\/12 Calorie Row<\/p>\n\n\n\n

10 Hang Power Clean (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

Max Shoulder to Overhead with remaining time<\/p>\n\n\n\n

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

Friday 4\/12\/2024<\/strong><\/p>\n\n\n\n

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

A1. Hang Muscle Snatch, 4 sets of 3, building<\/p>\n\n\n\n

A2. Pistol Squat Practice, 4 sets of practice<\/p>\n\n\n\n

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

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

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

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

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

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

Saturday 4\/13\/2024<\/strong><\/p>\n\n\n\n

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

A1. Dumbbell Deficit Push Ups, 3 sets of max reps<\/p>\n\n\n\n

A2. Single Arm Ring Row, 3 sets of 8-10\/side<\/p>\n\n\n\n

A3. Forearm Plank Bodysaw, 3 sets of 8-12<\/p>\n\n\n\n

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

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

10 Deadlift (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

5 Handstand Push Up (Rx+ Strict)<\/p>\n\n\n\n

15\/12 Calorie Row<\/p>\n\n\n\n

Rest 1 minute after each round<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 1 of 1 Monday 4\/8\/2024 Strength Back Squat Build up to a heavy single Conditioning 5 Rounds For Time 10 Back Squats (95\/65,…<\/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-1676","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1676","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=1676"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1676\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1676"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}