{"id":1716,"date":"2024-06-09T12:00:00","date_gmt":"2024-06-09T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1716"},"modified":"2024-06-09T12:00:00","modified_gmt":"2024-06-09T12:00:00","slug":"weekly-programming-121","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-121\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 3 of 7<\/h2>\n\n\n\n

Monday 6\/10\/2024<\/strong><\/p>\n\n\n\n

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

A1. Front Squat, 5 sets of 4, building<\/p>\n\n\n\n

A2. Broad Jump, 5 sets of 4<\/p>\n\n\n\n

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

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

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

1 Squat Clean and Jerk (135\/95, Rx+ 2 Reps at 185\/125)<\/p>\n\n\n\n

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

Calorie Row w\/ remaining time<\/p>\n\n\n\n

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

Tuesday 6\/11\/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. Tempo Ring Dip (22X1), 5 sets of 5-7 (Rx+ 8-10)<\/p>\n\n\n\n

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

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

M1: 8 Dumbbell Box Step Overs (50\/35, Rx+ Dual KB\/DB)<\/p>\n\n\n\n

M2: 10-12 Pull Ups (Rx+ Chest to Bar)<\/p>\n\n\n\n

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

M4: 8-10\/side Goblet Lateral Lunges (50\/35, Rx+ Goblet Cossack Squat)<\/p>\n\n\n\n

M5: Accumulate 20-30 seconds in L-Sit<\/p>\n\n\n\n

Wednesday 6\/12\/2024<\/strong><\/p>\n\n\n\n

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

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

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

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

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

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

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

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

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

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

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

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

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

10 Goblet Muscle Cleans<\/p>\n\n\n\n

50 KB Toe Taps<\/p>\n\n\n\n

Thursday 6\/13\/2024<\/strong><\/p>\n\n\n\n

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

High Hang Squat Clean + Above the Knee Squat Clean + 1 Below the Knee Squat Clean, building<\/p>\n\n\n\n

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

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

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

14 Back Squats<\/p>\n\n\n\n

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

Friday 6\/14\/2024<\/strong><\/p>\n\n\n\n

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

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

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

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

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

45 Second Max Effort Handstand Push Up (Rx+ Strict)<\/p>\n\n\n\n

45 Second Max Effort Alternating Dumbbell Snatch (50\/35)<\/p>\n\n\n\n

45 Second Max Effort Calorie Row<\/p>\n\n\n\n

45 Second Rest<\/p>\n\n\n\n

Saturday 6\/15\/2024<\/strong><\/p>\n\n\n\n

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

A1. Bench Press, 4 sets of 5-7, building<\/p>\n\n\n\n

A2. Dual Dumbbell Split Squat (Rx+ Front Foot Elevated), 4 sets of 8-10\/side, building<\/p>\n\n\n\n

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

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

10 Burpee Single Arm Dumbbell Clean (50\/35)<\/p>\n\n\n\n

10 Single Arm Thrusters (50\/35)<\/p>\n\n\n\n

10 Toes to Bar (Rx+ 5 Bar Muscle Ups)<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 3 of 7 Monday 6\/10\/2024 Strength A1. Front Squat, 5 sets of 4, building A2. Broad Jump, 5 sets of 4 Conditioning 6 Rounds 2…<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"open","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":[8],"class_list":["post-1716","post","type-post","status-publish","format-standard","hentry","category-wod","tag-crossfit-programming"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1716","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=1716"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1716\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1716"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1716"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1716"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}