{"id":1714,"date":"2024-06-02T12:00:00","date_gmt":"2024-06-02T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1714"},"modified":"2024-06-02T12:00:00","modified_gmt":"2024-06-02T12:00:00","slug":"weekly-programming-119","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-119\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 6\/3\/2024<\/strong><\/p>\n\n\n\n

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

A1. Front Squat, 5 sets of 3, building<\/p>\n\n\n\n

A2. Broad Jump, 5 sets of 3<\/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 6\/4\/2024<\/strong><\/p>\n\n\n\n

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

A1. Power Snatch, 5 sets of 3 Touch and Go, across<\/p>\n\n\n\n

A2. False Grip Feet Assisted Chest to Ring Pull ups, 5 sets of 3-5 (Rx+ False Grip C2R Pull up)<\/p>\n\n\n\n

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

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

5 Hang Power Snatch (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n

10 Deadlifts<\/p>\n\n\n\n

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

5 Toes to Bar<\/p>\n\n\n\n

Rest 1 minute b\/w Rounds<\/p>\n\n\n\n

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

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

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

10 Hang Dumbbell Clean and Jerk (50\/35)<\/p>\n\n\n\n

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

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

Note: Every even minute row 10\/8 calories or Bike 6\/5 calories<\/p>\n\n\n\n

Thursday 6\/6\/2024<\/strong><\/p>\n\n\n\n

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

High Hang Squat Clean + Above the Knee Squat Clean, building<\/p>\n\n\n\n

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

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

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

5 Strict Pull Ups<\/p>\n\n\n\n

7 Box Jumps (24\/20)<\/p>\n\n\n\n

9 Calorie Row\u00a0<\/em><\/p>\n\n\n\n

Friday 6\/7\/2024<\/strong><\/p>\n\n\n\n

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

A1. Sumo Deadlift, 4 sets of 8, across<\/p>\n\n\n\n

A2. Dual KB\/DB Push Press, 4 sets of 8-10, across<\/p>\n\n\n\n

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

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

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

50 Push Ups<\/p>\n\n\n\n

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

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

25 Push Ups<\/p>\n\n\n\n

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

Saturday 6\/8\/2024<\/strong><\/p>\n\n\n\n

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

A1. Bench Press, 4 sets of 6-8, building<\/p>\n\n\n\n

A2. Goblet Cyclist Squat, 4 sets of 8-10, across<\/p>\n\n\n\n

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

Every 2 minutes for 12 minutes<\/p>\n\n\n\n

5 Thrusters (115\/75, Rx+ 135\/95)<\/p>\n\n\n\n

10\/8 Calorie Row<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 2 of 6 Monday 6\/3\/2024 Strength A1. Front Squat, 5 sets of 3, building A2. Broad Jump, 5 sets of 3 Conditioning 5 Rounds Fo…<\/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-1714","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1714","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=1714"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1714\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1714"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1714"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1714"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}