{"id":1928,"date":"2024-12-22T12:00:00","date_gmt":"2024-12-22T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1928"},"modified":"2024-12-22T12:00:00","modified_gmt":"2024-12-22T12:00:00","slug":"weekly-programming-145","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-145\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-interim-week-3-of-4\">Interim Week # 3 of 4<\/h2>\n\n\n\n<p><strong>Monday 12\/23\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Front Squat<\/p>\n\n\n\n<p>&nbsp;Build to a heavy set of 2 then drop weight by 25% and perform an AMRAP set<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>&#8220;Bear Complex&#8221;<\/p>\n\n\n\n<p>5 Rounds For Load<\/p>\n\n\n\n<p>7 Unbroken Sets<\/p>\n\n\n\n<p>1 Power Clean<\/p>\n\n\n\n<p>1 Front Squat<\/p>\n\n\n\n<p>1 Push Press<\/p>\n\n\n\n<p>1 Back Squat<\/p>\n\n\n\n<p>1 Push Press<\/p>\n\n\n\n<p><strong>Tuesday 12\/24\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Weighted Strict Pull Up, 4 sets of 3-5, across<\/p>\n\n\n\n<p>A2. Back Rack Reverse Lunge, 4 sets of 6-8\/side, across<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>21-15-9<\/p>\n\n\n\n<p>Deadlift (135\/95, Rx+ 225\/155)<\/p>\n\n\n\n<p>Pull Up<\/p>\n\n\n\n<p>x3 Double Under<\/p>\n\n\n\n<p><strong>Wednesday 12\/25\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>CLOSED FOR CHRISTMAS<\/p>\n\n\n\n<p><em>Notes: n\/a<\/em><\/p>\n\n\n\n<p><strong>Thursday 12\/26\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Handstand Push Up, Accumulate 40 reps<\/p>\n\n\n\n<p>A2. Back Squat (155\/105, 225\/155, 275\/185), Accumulate 40 reps<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>EMOM for 15<\/p>\n\n\n\n<p>M1: 8-10 Burpees Over Rower<\/p>\n\n\n\n<p>M2: 12\/10 Calorie Row<\/p>\n\n\n\n<p>M3: 15 Wall Balls (20\/14)<em>\u00a0<\/em><\/p>\n\n\n\n<p><strong>Friday 12\/27\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Touch and Go Power Clean<\/p>\n\n\n\n<p>8 sets of 2, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Partner Conditioning<\/p>\n\n\n\n<p>15 minute AMRAP<\/p>\n\n\n\n<p>3 Toes to Bar (Rx+ 1 Bar Muscle Up)<\/p>\n\n\n\n<p>5 Hang Power Clean (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>7 Box Jump Overs (24\/20)<\/p>\n\n\n\n<p>note: alternate rounds<\/p>\n\n\n\n<p><strong>Saturday 12\/28\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>3 Rounds for time of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25 Burpee Broad Jumps<\/li>\n\n\n\n<li>500m Ski<\/li>\n\n\n\n<li>25m Sled Pull @ 3\/5 plates<\/li>\n\n\n\n<li>500m Row<\/li>\n\n\n\n<li>25 Bike Calories<\/li>\n\n\n\n<li>500m Run<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Interim Week # 3 of 4 Monday 12\/23\/2024 Strength Front Squat &nbsp;Build to a heavy set of 2 then drop weight by 25% and perform a&#8230;<\/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-1928","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\/1928","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=1928"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1928\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1928"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1928"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1928"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}