{"id":1679,"date":"2024-04-21T12:00:00","date_gmt":"2024-04-21T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1679"},"modified":"2024-04-21T12:00:00","modified_gmt":"2024-04-21T12:00:00","slug":"weekly-programming-114","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-114\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 3 of 6<\/h2>\n\n\n\n

Monday 4\/22\/2024<\/strong><\/p>\n\n\n\n

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

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

Accumulate 26 reps at 80% of weeks 1\u2019s single<\/p>\n\n\n\n

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

10-9-8-7… 1<\/p>\n\n\n\n

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

Air Squat x2<\/p>\n\n\n\n

Calorie Row x2<\/p>\n\n\n\n

Tuesday 4\/23\/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, across<\/p>\n\n\n\n

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

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

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

5 Toes to Bar (Rx+ 2 Bar Muscle Ups)<\/p>\n\n\n\n

5 Deadlifts (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n

5 Hang Power Cleans<\/p>\n\n\n\n

Note: alternate rounds with your partner<\/p>\n\n\n\n

Wednesday 4\/24\/2024<\/strong><\/p>\n\n\n\n

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

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

5 Burpee Box Jump Over (24\/20)<\/p>\n\n\n\n

10 Alternating Hang Dumbbell Snatch (50\/35)<\/p>\n\n\n\n

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

Accumulate 30 second in an L-Sit<\/p>\n\n\n\n

Thursday 4\/25\/2024<\/strong><\/p>\n\n\n\n

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

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

1 Strict Press + 2 Push Press + 3 Push Jerks, 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

3 Push Ups (Rx+ Strict Ring Dips)<\/p>\n\n\n\n

5 Power Cleans (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

7 RKBS (24\/16, Rx+ 32\/24)<\/p>\n\n\n\n

35 Double Unders<\/p>\n\n\n\n

1 minute rest b\/w rounds<\/p>\n\n\n\n

Note: pick up where you left off<\/p>\n\n\n\n

Friday 4\/26\/2024<\/strong><\/p>\n\n\n\n

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

A1. 1 Hang Muscle Snatch + 2 Hang Power Snatch + 1 Overhead Squat, 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

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

Pull Up<\/p>\n\n\n\n

Overhead Squats (75\/55, Rx+ Hang Squat Snatch)<\/p>\n\n\n\n

Sit Up<\/p>\n\n\n\n

Saturday 4\/27\/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

6 Rounds for Time<\/p>\n\n\n\n

3 Wall Walk<\/p>\n\n\n\n

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

18 Alternating Goblet Reverse Lunge (24\/16)<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 3 of 6 Monday 4\/22\/2024 Strength Back Squat Accumulate 26 reps at 80% of weeks 1\u2019s single Conditioning 10-9-8-7… 1 …<\/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-1679","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1679","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=1679"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1679\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1679"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1679"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1679"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}