{"id":1861,"date":"2024-10-13T12:00:00","date_gmt":"2024-10-13T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1861"},"modified":"2024-10-13T12:00:00","modified_gmt":"2024-10-13T12:00:00","slug":"weekly-programming-139","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-139\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 10\/14\/2024<\/strong><\/p>\n\n\n\n

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

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

15 minutes to build to a heavy single<\/p>\n\n\n\n

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

\u201cFran\u201d<\/p>\n\n\n\n

21-15-9<\/p>\n\n\n\n

Thrusters (95\/65)<\/p>\n\n\n\n

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

Tuesday 10\/15\/2024<\/strong><\/p>\n\n\n\n

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

A1. Handstand Push Up, Accumulate 38-40+ reps<\/p>\n\n\n\n

A2. Power Clean, 4 sets of 3, across<\/p>\n\n\n\n

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

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

3 Deadlifts (225\/155, Rx+ 315\/225)<\/p>\n\n\n\n

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

9 Burpees Over Bar<\/p>\n\n\n\n

12\/10 Calorie Row\u00a0<\/em><\/p>\n\n\n\n

Wednesday 10\/16\/2024<\/strong><\/p>\n\n\n\n

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

A. 3 x 5min AMRAP; Rest 2mins of:\u2028\u2028<\/p>\n\n\n\n

\u2022 400\/500m Ski\u2028<\/p>\n\n\n\n

\u2022 25 Wall Ball @ 10\/14\u2028<\/p>\n\n\n\n

\u2022 Max Distance Sled Pull\u2028\u2028<\/p>\n\n\n\n

B. 3 x 5min AMRAP: rest 2mins of:\u2028\u2028<\/p>\n\n\n\n

\u2022 400\/500m Row\u2028<\/p>\n\n\n\n

\u2022 25m Burpee Broad Jump<\/p>\n\n\n\n

\u2028\u2022 Max Distance Sandbag Walking Lunge @ 10\/20k<\/p>\n\n\n\n

Thursday 10\/17\/2024<\/strong><\/p>\n\n\n\n

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

A1. Strict Ring Dips (Rx+ Weighted), 3 sets of 8-10<\/p>\n\n\n\n

A2. Pistol, 3 sets of practice, Rx+ 8-10\/side and\/or weighted<\/p>\n\n\n\n

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

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

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

5 Toes to Bar (Rx+ 3 Bar MU’s)<\/p>\n\n\n\n

7 MB Cleans (20\/14)<\/p>\n\n\n\n

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

<\/p>\n\n\n\n

Friday 10\/18\/2024<\/strong><\/p>\n\n\n\n

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

Power Snatch<\/p>\n\n\n\n

Find a 2 Rep Touch and Go Max<\/p>\n\n\n\n

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

“Randy”<\/p>\n\n\n\n

75 Power Snatches (75\/55)<\/p>\n\n\n\n

Saturday 10\/19\/2024<\/strong><\/p>\n\n\n\n

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

For Time:\u2028\u2028<\/p>\n\n\n\n

\u2022 1000m Ski\u2028\u2028<\/p>\n\n\n\n

then 4 rounds of:\u2028\u2028<\/p>\n\n\n\n

\u2022 500m Row\u2028<\/p>\n\n\n\n

\u2022 25 Wall Ball @ 14\/20lb\u2028<\/p>\n\n\n\n

\u2022 500m Run<\/p>\n\n\n\n

\u2028\u2022 25m Sled Push\u2028\u2028<\/p>\n\n\n\n

then\u2026 \u2028\u2028<\/p>\n\n\n\n

\u2022 75\/100 Bike Calories
<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 6 of 6 Monday 10\/14\/2024 Strength Back Squat 15 minutes to build to a heavy single Conditioning \u201cFran\u201d 21-15-9 Thruster…<\/p>\n","protected":false},"author":15,"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-1861","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\/1861","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\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/comments?post=1861"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1861\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1861"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1861"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1861"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}