{"id":1863,"date":"2024-10-20T12:00:00","date_gmt":"2024-10-20T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1863"},"modified":"2024-10-20T12:00:00","modified_gmt":"2024-10-20T12:00:00","slug":"weekly-programming-140","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-140\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-interim-week-1-of-1\">Interim Week # 1 of 1<\/h2>\n\n\n\n<p><strong>Monday 10\/21\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Hang Squat Clean<\/p>\n\n\n\n<p>6 sets of 3, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>15 minute AMRAP<\/p>\n\n\n\n<p>5 Front Squats (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n<p>10 Toes to Bar<\/p>\n\n\n\n<p>15\/12 Calorie Row<\/p>\n\n\n\n<p><strong>Tuesday 10\/22\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>&#8220;Diane&#8221;<\/p>\n\n\n\n<p>21-15-9<\/p>\n\n\n\n<p>Deadlifts (225\/155)<\/p>\n\n\n\n<p>Handstand Push Ups<\/p>\n\n\n\n<p><em>Accessory<\/em><\/p>\n\n\n\n<p>A1. <a href=\"https:\/\/www.youtube.com\/watch?v=wlAJN3GzJWA\" target=\"_blank\" rel=\"noopener\">Half Kneeling Single Arm Kettlebell Press<\/a>, 3 sets of 8-10\/side, building<\/p>\n\n\n\n<p>A2. <a href=\"https:\/\/www.youtube.com\/watch?v=GhCQmIuEzis\" target=\"_blank\" rel=\"noopener\">Front Loaded Side Lunge<\/a>, 3 sets of 8-10\/side, building (KB or DB)<\/p>\n\n\n\n<p>A3. <a href=\"https:\/\/www.youtube.com\/watch?v=Yn4GnLvw6Sg\" target=\"_blank\" rel=\"noopener\">Tall Plank Dumbbell Drag<\/a>, 3 sets of 8-10\/side<em>\u00a0<\/em><\/p>\n\n\n\n<p><strong>Wednesday 10\/23\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>A. E5MOM for 15\u2019 (3 sets):\u2028\u2028<\/p>\n\n\n\n<p>\u2022 14\/20 Row Calories<\/p>\n\n\n\n<p>\u2028\u2022 25m Sled Push @ 3\/5 plates\u2028<\/p>\n\n\n\n<p>\u2022 12.5m Burpee Broad Jump<\/p>\n\n\n\n<p>\u2028\u2022 14\/20 Bike Calories<\/p>\n\n\n\n<p>\u2028\u2028B. E5MOM for 15\u2019 (3 sets):\u2028\u2028<\/p>\n\n\n\n<p>\u2022 14\/20 Ski Calories<\/p>\n\n\n\n<p>\u2028\u2022 20 KB Deadlift @ 2&#215;16\/2x24kg<\/p>\n\n\n\n<p>\u2028\u2022 100m Farmer Carry @ 2&#215;16\/2x24kg<\/p>\n\n\n\n<p>\u2022 25 Wall Ball @ 14\/20lb<\/p>\n\n\n\n<p><strong>Thursday 10\/24\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Dumbbell Snatch, 4 sets of 3\/side, building (Rx+ 5 reps Dual Dumbbell Snatch)<\/p>\n\n\n\n<p>A2. L-Hang, 4 sets of max holds (Rx+ Front Lever Tuck Hold)<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time<\/p>\n\n\n\n<p>24-16-8<\/p>\n\n\n\n<p>Single Arm Devils Press (50\/35)<\/p>\n\n\n\n<p>Double Under x3 (72-48-24)<\/p>\n\n\n\n<p><strong>Friday 10\/25\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Rear Foot Elevated Split Squat, 3 sets of 6-8\/side, building<\/p>\n\n\n\n<p>A2. Push Up, 3 sets of max reps (Rx+ Feet Elevated Parallette Push Up)<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>3 Rounds For Time<\/p>\n\n\n\n<p>15 Shoulder to Overhead (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n<p>15 Back Squats<em>.\u00a0<\/em><\/p>\n\n\n\n<p><strong>Saturday 10\/26\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time:\u2028\u2028<\/p>\n\n\n\n<p>\u2022 500m Run\u2028<\/p>\n\n\n\n<p>\u2022 50m Sled Push\/Pull\u2028<\/p>\n\n\n\n<p>\u2022 75\/100 Ski\/Row Calories\u2028<\/p>\n\n\n\n<p>\u2022 100 Kettlebell Headcutters* @ 16\/24kg\u2028<\/p>\n\n\n\n<p>\u2022 1000m Run<\/p>\n\n\n\n<p>\u2022 100 Russian Kettlebell Swing* @ 16\/24kg\u2028<\/p>\n\n\n\n<p>\u2022 75\/100 Bike\/Row Calories\u2028<\/p>\n\n\n\n<p>\u2022 50m Burpee Broad Jump<\/p>\n\n\n\n<p>\u2022 500m Run\u2028\u2028<\/p>\n\n\n\n<p>* For every stop or drop on Headcutters or RKBS, complete 100m Farmer Carry @ 2&#215;16\/2x24kg<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Interim Week # 1 of 1 Monday 10\/21\/2024 Strength Hang Squat Clean 6 sets of 3, building Conditioning 15 minute AMRAP 5 Front Squat&#8230;<\/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-1863","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\/1863","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=1863"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1863\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1863"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1863"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1863"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}