{"id":1917,"date":"2024-12-08T12:00:00","date_gmt":"2024-12-08T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1917"},"modified":"2024-12-08T12:00:00","modified_gmt":"2024-12-08T12:00:00","slug":"weekly-programming-143","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-143\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

INTERIM WEEK # 1 OF 4<\/h2>\n\n\n\n

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

Monday 12\/9\/2024<\/strong><\/p>\n\n\n\n

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

Front Squat<\/p>\n\n\n\n

 Build to a heavy set of 5 then drop weight by 20% and perform 3 sets of 6-8 reps<\/p>\n\n\n\n

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

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

5 Hang Clusters (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n

7 Lateral Burpees Over Bar<\/p>\n\n\n\n

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

Rest 1 minute after each round<\/p>\n\n\n\n

Tuesday 12\/10\/2024<\/strong><\/p>\n\n\n\n

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

A1. Weighted Strict Pull Up, 4 sets of 3-5, building<\/p>\n\n\n\n

A2. Back Rack Reverse Lunge, 4 sets of 6-8\/side, building<\/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\/11\/2024<\/strong><\/p>\n\n\n\n

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

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