{"id":1890,"date":"2024-12-01T12:00:00","date_gmt":"2024-12-01T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1890"},"modified":"2024-12-01T12:00:00","modified_gmt":"2024-12-01T12:00:00","slug":"cfnyc-programming-4","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/cfnyc-programming-4\/","title":{"rendered":"CFNYC PROGRAMMING"},"content":{"rendered":"\n

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

Monday 12\/2\/2024<\/strong><\/p>\n\n\n\n

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

A. Hang Squat Snatch, 5 sets of 2, across<\/p>\n\n\n\n

B. Split Jerk, 1RM in 12 minutes<\/p>\n\n\n\n

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

CrossFit Open 11.4<\/p>\n\n\n\n

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

60 Bar Facing Burpees<\/p>\n\n\n\n

30 Overhead Squats (120\/90)<\/p>\n\n\n\n

10 Muscle Ups (Ring or Bar)<\/p>\n\n\n\n

Tuesday 12\/3\/2024<\/strong><\/p>\n\n\n\n

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

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

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

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

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

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

3 Power Cleans (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

6 Deadlifts<\/p>\n\n\n\n

9\/7 Calorie Row<\/p>\n\n\n\n

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

Wednesday 12\/4\/2024<\/strong><\/p>\n\n\n\n

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

A. 10\u2019 AMRAP of:<\/p>\n\n\n\n

15 Box Jumps @ 20\u201d\/24\u201d<\/p>\n\n\n\n

15 Double Kettlebell Deadlifts @ 2×16\/2x24kg<\/p>\n\n\n\n

15 Bike Calories<\/p>\n\n\n\n

B. 10\u2019 AMRAP of:<\/p>\n\n\n\n

30 Kettlebell Snatch @ 12\/16kg<\/p>\n\n\n\n

30 Sandbag Walking Lunges @ 10\/20kg<\/p>\n\n\n\n

30 Half Burpees<\/p>\n\n\n\n

C. 10\u2019 AMRAP of:<\/p>\n\n\n\n

30 Ski Calories<\/p>\n\n\n\n

30m Sled Push @ 3\/5 plates<\/p>\n\n\n\n

30 Lying Leg Raises<\/p>\n\n\n\n

Thursday 12\/5\/2024<\/strong><\/p>\n\n\n\n

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

A1. Push Jerk, 4 sets of 5, across<\/p>\n\n\n\n

A2. Feet Elevated Ring Row, 4 sets of 10-12 (rx+ weighted)<\/p>\n\n\n\n

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

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

20-15-10-5<\/p>\n\n\n\n

Handstand Push Up<\/p>\n\n\n\n

Alternating Hang DB Snatch x2 (50\/35)<\/p>\n\n\n\n

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

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

A1. Tempo Back Squat, 4 sets of 3, across (21X1)<\/p>\n\n\n\n

A2. Russian Kettlebell Swing, 4 sets of 8, across (Rx+ Dual KB)<\/p>\n\n\n\n

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

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

50\/40 Calorie Row<\/p>\n\n\n\n

40 Back Squats (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

30 Deadlifts (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

20 Calorie Bike or Ski Erg<\/p>\n\n\n\n

Saturday 12\/7\/2024<\/strong><\/p>\n\n\n\n

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

For time:<\/p>\n\n\n\n

1000m Run (A)<\/p>\n\n\n\n

50 Lying Leg Raises <\/p>\n\n\n\n

50m Sled Pull\/Push @ 3\/5 plates<\/p>\n\n\n\n

50 Ski Calories<\/p>\n\n\n\n

1000m Run (B)<\/p>\n\n\n\n

50 Burpee Broad Jumps<\/p>\n\n\n\n

50 Jumping Pull-ups<\/p>\n\n\n\n

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

1000m Run (C)<\/p>\n\n\n\n

100 Wall Balls @ 14\/20lb<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 6 of 6 Monday 12\/2\/2024 Strength A. Hang Squat Snatch, 5 sets of 2, across B. Split Jerk, 1RM in 12 minutes Conditioning Cr…<\/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-1890","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\/1890","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=1890"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1890\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1890"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1890"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1890"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}