{"id":1677,"date":"2024-04-14T12:00:00","date_gmt":"2024-04-14T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1677"},"modified":"2024-04-14T12:00:00","modified_gmt":"2024-04-14T12:00:00","slug":"weekly-programming-113","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-113\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 2 of 6<\/h2>\n\n\n\n

Monday 4\/15\/2024<\/strong><\/p>\n\n\n\n

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

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

Accumulate 24 reps at 80% of weeks 1\u2019s single<\/p>\n\n\n\n

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

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

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

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

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

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

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

Tuesday 4\/16\/2024<\/strong><\/p>\n\n\n\n

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

A1. Power Clean, 4 sets of 4 Touch and Go reps, building<\/p>\n\n\n\n

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

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

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

M1: 5 Deadlifts (185\/125, Rx+ 275\/185)<\/p>\n\n\n\n

M2: 10 Toes to Bar<\/p>\n\n\n\n

M3: 50 Double Unders<\/p>\n\n\n\n

Wednesday 4\/17\/2024<\/strong><\/p>\n\n\n\n

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

28 minutes<\/p>\n\n\n\n

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

S1 1\/side Turkish Get Up<\/p>\n\n\n\n

S2 Goblet Muscle Cleans<\/p>\n\n\n\n

S3 Alternating Gorilla Row<\/p>\n\n\n\n

S4 Side Step RKBS<\/p>\n\n\n\n

Thursday 4\/18\/2024<\/strong><\/p>\n\n\n\n

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

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

3 Strict Press + 3 Push Press, building<\/p>\n\n\n\n

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

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

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

12 Back Rack Reverse Lunges (Rx+ Overhead Reverse Lunges)<\/p>\n\n\n\n

Friday 4\/19\/2024<\/strong><\/p>\n\n\n\n

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

A1. 2 Hang Muscle Snatch + 2 Hang Power Snatch, 4 sets, building<\/p>\n\n\n\n

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

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

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

50 Overhead Squat (45\/35, Rx+ 75\/55)<\/p>\n\n\n\n

50 Pull Ups (Rx+ C2B)<\/p>\n\n\n\n

50\/40 Calorie Row<\/p>\n\n\n\n

Saturday 4\/20\/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

2 minute on, 1 minute off<\/p>\n\n\n\n

4 Single Arm Devils Press<\/p>\n\n\n\n

8 Dumbbell Box Step Ups<\/p>\n\n\n\n

12 Sit Ups<\/p>\n\n\n\n

note: pick up where you left off<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 2 of 6 Monday 4\/15\/2024 Strength Back Squat Accumulate 24 reps at 80% of weeks 1\u2019s single Conditioning Partner Conditioni…<\/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-1677","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1677","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=1677"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1677\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1677"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1677"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1677"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}