{"id":1715,"date":"2024-05-26T12:00:00","date_gmt":"2024-05-26T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1715"},"modified":"2024-05-26T12:00:00","modified_gmt":"2024-05-26T12:00:00","slug":"weekly-programming-120","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-120\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 1 of 6<\/h2>\n\n\n\n

Monday 5\/27\/2024<\/strong><\/p>\n\n\n\n

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

“Murph”<\/p>\n\n\n\n

1 Mile Run<\/p>\n\n\n\n

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

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

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

1 Mile Run<\/p>\n\n\n\n

Tuesday 5\/28\/2024<\/strong><\/p>\n\n\n\n

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

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

A2. False Grip Ring Rows, 5 sets of 5-10<\/p>\n\n\n\n

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

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

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

6 Box Step Up (24\/20) (Rx+ Weighted)<\/p>\n\n\n\n

12\/9 Calorie Row\u00a0<\/em><\/p>\n\n\n\n

Wednesday 5\/29\/2024<\/strong><\/p>\n\n\n\n

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

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

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

5 Burpee Box Jump Overs<\/p>\n\n\n\n

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

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

immediately into<\/p>\n\n\n\n

3,000m Row<\/p>\n\n\n\n

Thursday 5\/30\/2024<\/strong><\/p>\n\n\n\n

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

Hang Squat Clean<\/p>\n\n\n\n

Build to a heavy single<\/p>\n\n\n\n

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

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

12 Front Squats (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

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

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

Friday 5\/31\/2024<\/strong><\/p>\n\n\n\n

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

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

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

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

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

M1: 6-8\/side Dual DB\/KB Reverse Lunge (2×50\/2×35, 2×24\/2×16)<\/p>\n\n\n\n

M2: 5-7 Handstand Push Up<\/p>\n\n\n\n

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

M4: 10-12 American Kettlebell Swings (24\/16)<\/p>\n\n\n\n

M5: 8-10\/side Single Leg V-Up<\/p>\n\n\n\n

Saturday 6\/1\/2024<\/strong><\/p>\n\n\n\n

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

A1. Bench Press, 4 sets of 8-10, building<\/p>\n\n\n\n

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

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

EMOM for 20<\/p>\n\n\n\n

M1 – M5: Muscle Clean + Strict Press<\/p>\n\n\n\n

M6 – M10: Power Clean + Push Press<\/p>\n\n\n\n

M11 – M20: Squat Clean and Jerk<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 1 of 6 Monday 5\/27\/2024 Conditioning “Murph” 1 Mile Run 300 Air Squats 200 Push Ups 100 Pull Ups 1 Mile Run Tue…<\/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-1715","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1715","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=1715"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1715\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1715"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1715"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1715"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}