{"id":1682,"date":"2024-05-05T12:00:00","date_gmt":"2024-05-05T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1682"},"modified":"2024-05-05T12:00:00","modified_gmt":"2024-05-05T12:00:00","slug":"weekly-programming-116","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-116\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 5 of 6<\/h2>\n\n\n\n

Monday 5\/6\/2024<\/strong><\/p>\n\n\n\n

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

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

Accumulate 30 reps at 80% of weeks 1\u2019s single<\/p>\n\n\n\n

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

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

1 minute rowing for calories<\/p>\n\n\n\n

1 minute of push ups<\/p>\n\n\n\n

1 minute of air squats<\/p>\n\n\n\n

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

Tuesday 5\/7\/2024<\/strong><\/p>\n\n\n\n

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

A1. Power Clean, 4 sets of 1-1-1-1, across<\/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

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

3 Deadlift (185\/125, Rx+ 275\/185)<\/p>\n\n\n\n

5 Wall Walks (Rx+ Handstand Walk 1 Square Lap)<\/p>\n\n\n\n

9 Toes to Bar (Rx+ 4 Bar Muscle Ups)<\/p>\n\n\n\n

Wednesday 5\/8\/2024<\/strong><\/p>\n\n\n\n

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

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

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

10 Russian Kettlebell Swings (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n

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

30 Ski Jumps<\/p>\n\n\n\n

40 Flutter Kicks<\/p>\n\n\n\n

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

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

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

5 Kettlebell Headcutter (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n

10 Alternating Single Arm RKBS<\/p>\n\n\n\n

50 Mountain Climbers<\/p>\n\n\n\n

Thursday 5\/9\/2024<\/strong><\/p>\n\n\n\n

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

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

3 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

2:30 AMRAP<\/p>\n\n\n\n

10\/8 Calorie Row<\/p>\n\n\n\n

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

Max Effort Burpees w\/ remaining time<\/p>\n\n\n\n

1:00 REST b\/w sets<\/p>\n\n\n\n

Friday 5\/10\/2024<\/strong><\/p>\n\n\n\n

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

A1. 1 High Hang Power Snatch + 1 Hang Power + 1 Below the Knee, 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

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

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

5 Front Squat<\/p>\n\n\n\n

5 Chest to Bar Pull Up (Rx+ 2 Ring Muscle Up)<\/p>\n\n\n\n

Saturday 5\/11\/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 16<\/p>\n\n\n\n

M1: Max Effort Renegade Row (2×50\/2×35)<\/p>\n\n\n\n

M2: 12-15 American Kettlebell Swings (24\/16)<\/p>\n\n\n\n

M3: 12-15 Box Jump Overs<\/p>\n\n\n\n

M4: 10-12 Calorie Row<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 5 of 6 Monday 5\/6\/2024 Strength Back Squat Accumulate 30 reps at 80% of weeks 1\u2019s single Conditioning 5 Rounds 1 minute r…<\/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-1682","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1682","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=1682"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1682\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1682"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1682"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1682"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}