{"id":1720,"date":"2024-06-16T12:27:00","date_gmt":"2024-06-16T12:27:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1720"},"modified":"2024-06-16T12:27:00","modified_gmt":"2024-06-16T12:27:00","slug":"weekly-programming-122","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-122\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 4 of 7<\/h2>\n\n\n\n

Monday 6\/17\/2024<\/strong><\/p>\n\n\n\n

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

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

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

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

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

12 Thrusters (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n

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

Tuesday 6\/18\/2024<\/strong><\/p>\n\n\n\n

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

A1. Power Snatch, 5 sets of 1-1-1, building<\/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

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

7 Deadlift (115\/75, Rx+ 185\/125)<\/p>\n\n\n\n

14 Step Ups (24\/20)<\/p>\n\n\n\n

7 Pull Ups (Rx+ C2B)<\/p>\n\n\n\n

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

Wednesday 6\/19\/2024<\/strong><\/p>\n\n\n\n

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

Teams of 3<\/p>\n\n\n\n

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

150 Burpees<\/p>\n\n\n\n

2,000m Row<\/p>\n\n\n\n

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

1,000m Row\u00a0<\/em><\/p>\n\n\n\n

Thursday 6\/20\/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, across<\/p>\n\n\n\n

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

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

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

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

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

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

50 Calorie Row<\/p>\n\n\n\n

Friday 6\/21\/2024<\/strong><\/p>\n\n\n\n

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

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

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

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

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

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

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

10\/side Goblet Lunges (Rx+ Single Arm Overhead)<\/p>\n\n\n\n

Push Ups with remaining time (Rx+ Ring Dips)<\/p>\n\n\n\n

1 minute REST\u00a0<\/em><\/p>\n\n\n\n

Saturday 6\/22\/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. Dual Dumbbell Split Squat (Rx+ Front Foot Elevated), 4 sets of 8-10\/side, across<\/p>\n\n\n\n

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

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

20 Devils Press (2×20\/2×35, Rx+ 2×35\/2×50)<\/p>\n\n\n\n

20 Box Jump Overs (24\/20)<\/p>\n\n\n\n

20 Wall Walks<\/p>\n\n\n\n

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

Week # 4 of 7 Monday 6\/17\/2024 Strength A1. Front Squat, 5 sets of 5, building A2. Broad Jump, 5 sets of 5 Conditioning 12 minute …<\/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":[8],"class_list":["post-1720","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\/1720","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=1720"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1720\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1720"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1720"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1720"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}