{"id":1926,"date":"2024-12-15T12:00:00","date_gmt":"2024-12-15T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1926"},"modified":"2024-12-15T12:00:00","modified_gmt":"2024-12-15T12:00:00","slug":"weekly-programming-144","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-144\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Interim Week # 2 of 4<\/h2>\n\n\n\n

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

Monday 12\/16\/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 3 then drop weight by 25% and perform an AMRAP set<\/p>\n\n\n\n

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

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

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

3 Shoulder to Overhead<\/p>\n\n\n\n

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

Rest 1 minute b\/w rounds<\/p>\n\n\n\n

Tuesday 12\/17\/2024<\/strong><\/p>\n\n\n\n

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

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

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

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

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

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

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

50 American Kettlebell Swings (24\/16)\u00a0<\/em><\/p>\n\n\n\n

Wednesday 12\/18\/2024<\/strong><\/p>\n\n\n\n

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

A. Sled Push Practice 3 x 25m (building)\u2028\u2028<\/p>\n\n\n\n

B. 12\u2019 AMRAP of:<\/p>\n\n\n\n

\u2028\u2022 360m Ski<\/p>\n\n\n\n

\u2022 24 Sandbag Walking Lunge @ 10\/20kg\u2028<\/p>\n\n\n\n

\u2022 12m Sled Pull<\/p>\n\n\n\n

C. 12\u2019 AMRAP of:<\/p>\n\n\n\n

\u2028\u2022 360m Row<\/p>\n\n\n\n

\u2022 24 Double Dumbbell Alternating Push Press<\/p>\n\n\n\n

\u2022 12 Burpee Broad Jumps<\/p>\n\n\n\n

Thursday 12\/19\/2024<\/strong><\/p>\n\n\n\n

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

A1. Handstand Push Up, Accumulate 35 reps<\/p>\n\n\n\n

A2. Back Squat (155\/105, 225\/155, 275\/185), Accumulate 35 reps<\/p>\n\n\n\n

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

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

5 Wall Balls (20\/14)<\/p>\n\n\n\n

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

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

Friday 12\/20\/2024<\/strong><\/p>\n\n\n\n

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

Power Clean<\/p>\n\n\n\n

3-3-3-2-2-2-1-1-1, building<\/p>\n\n\n\n

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

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

6 Toes to Bar (Rx+ 3 Bar Muscle Ups)<\/p>\n\n\n\n

6 Deadlifts (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n

6 Hang Power Cleans<\/p>\n\n\n\n

18\/15 Calorie Row<\/p>\n\n\n\n

Saturday 12\/21\/2024<\/strong><\/p>\n\n\n\n

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

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

\u2022 200m Farmer Carry @ 2×16\/2x24kg<\/p>\n\n\n\n

\u2022 50 Wall Ball* @ 14\/20lb\u2028<\/p>\n\n\n\n

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

\u2022 50 Ski or Row Calories<\/p>\n\n\n\n

\u2022 40 Wall Ball* @ 14\/20lb\u2028<\/p>\n\n\n\n

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

\u2022 40 Ski or Row Calories<\/p>\n\n\n\n

\u2022 30 Wall Ball* @ 14\/20lb<\/p>\n\n\n\n

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

\u2022 30 Ski or Row Calories<\/p>\n\n\n\n

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

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

\u2022 20 Ski or Row Calories<\/p>\n\n\n\n

\u2028\u2028\u2022 10 Wall Ball* @ 14\/20lb<\/p>\n\n\n\n

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

\u2022 10 Ski or Row Calories<\/p>\n\n\n\n

* For every break in the Wall Balls, immediately complete 10 Burpees<\/p>\n","protected":false},"excerpt":{"rendered":"

Interim Week # 2 of 4 Monday 12\/16\/2024 Strength Front Squat  Build to a heavy set of 3 then drop weight by 25% and perform a…<\/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-1926","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\/1926","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=1926"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1926\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1926"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1926"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1926"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}