{"id":1680,"date":"2024-04-28T12:00:00","date_gmt":"2024-04-28T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1680"},"modified":"2024-04-28T12:00:00","modified_gmt":"2024-04-28T12:00:00","slug":"weekly-programming-115","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-115\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 4 of 6<\/h2>\n\n\n\n

Monday 4\/29\/2024<\/strong><\/p>\n\n\n\n

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

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

Accumulate 28 reps at 80% of weeks 1\u2019s single<\/p>\n\n\n\n

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

1,000\/800m Row<\/p>\n\n\n\n

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

5 Push Ups (Rx+ 10)<\/p>\n\n\n\n

10 Air Squats<\/p>\n\n\n\n

1,000\/800m Row<\/p>\n\n\n\n

Tuesday 4\/30\/2024<\/strong><\/p>\n\n\n\n

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

A1. Power Clean, 4 sets of 1-1-1-1, 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

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

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

10 Pull Ups<\/p>\n\n\n\n

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

Wednesday 5\/1\/2024<\/strong><\/p>\n\n\n\n

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

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

300\/250m Row<\/p>\n\n\n\n

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

10 Box Step Up (Rx+ KB loaded)<\/p>\n\n\n\n

10 Goblet Clean (24\/16)<\/p>\n\n\n\n

Thursday 5\/2\/2024<\/strong><\/p>\n\n\n\n

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

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

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

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

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

1 Power Clean and Jerk (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

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

Friday 5\/3\/2024<\/strong><\/p>\n\n\n\n

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

A1. 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

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

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

7 Hang Power Snatches (75\/55, Rx+ 115\/75)<\/p>\n\n\n\n

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

Wall Balls w\/ remaining time<\/p>\n\n\n\n

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

Saturday 5\/4\/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

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

M1: 6-8 Burpee Dumbbell Clean (2×50\/2×35)<\/p>\n\n\n\n

M2: Accumulate 30 second in L-sit<\/p>\n\n\n\n

M3: 8-10 Calorie Assault Bike<\/p>\n\n\n\n

M4: 20-30 Walking Lunge<\/p>\n\n\n\n

M5: 10-12 Calorie Row<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 4 of 6 Monday 4\/29\/2024 Strength Back Squat Accumulate 28 reps at 80% of weeks 1\u2019s single Conditioning 1,000\/800m Row 10 …<\/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-1680","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1680","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=1680"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1680\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1680"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1680"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1680"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}