{"id":1931,"date":"2024-12-29T12:00:00","date_gmt":"2024-12-29T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1931"},"modified":"2024-12-29T12:00:00","modified_gmt":"2024-12-29T12:00:00","slug":"weekly-programming-146","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-146\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-interim-week-4-of-4\">Interim Week 4 of 4<\/h2>\n\n\n\n<p><strong>Monday 12\/30\/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 single then drop weight by 30% 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<\/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&nbsp;<\/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\/31\/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<\/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 1\/1\/2025<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>A. 16\u2019 ASCENDING AMRAP (5-10-15-20 reps etc) of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25m Sled Push @ 3\/5 plates<\/li>\n\n\n\n<li>Ski Calories<\/li>\n\n\n\n<li>Burpee Box Get-Overs @ 30&#8243;\/40&#8243;<\/li>\n<\/ul>\n\n\n\n<p>Rest 4 minutes then:<\/p>\n\n\n\n<p>B. 16\u2019 ASCENDING AMRAP (5-10-15-20 reps etc) of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Wall Balls @ 10\/14lb<\/li>\n\n\n\n<li>Row Calories<\/li>\n\n\n\n<li>Barbell Sit-ups<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Thursday 1\/2\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>\u201cCrossFit Total\u201d<\/p>\n\n\n\n<p>Back Squat<\/p>\n\n\n\n<p>Shoulder Press<\/p>\n\n\n\n<p>Deadlift<\/p>\n\n\n\n<p><strong>Friday 1\/3\/2025<\/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>6 sets of 3, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>10 Rounds For Time<\/p>\n\n\n\n<p>3 Strict Pull Ups<\/p>\n\n\n\n<p>6 Dumbbell Snatches (50\/35)<\/p>\n\n\n\n<p>3 Toes to Bar<\/p>\n\n\n\n<p>6 Single Arm Dumbbell Clean and Jerks (50\/35)<\/p>\n\n\n\n<p><strong>Saturday 1\/4\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For time:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1000m Run<\/li>\n\n\n\n<li>150m Farmer Carry 2x16kg\/2x24kg (pros: 2x24kg\/2x32kg)<\/li>\n\n\n\n<li>60 Ski or Row Calories<\/li>\n\n\n\n<li>50m Sled Pull\/Push @ 3\/5 plates<\/li>\n\n\n\n<li>40m Burpee Broad Jump<\/li>\n\n\n\n<li>30m Sandbag Walking Lunges @ 10\/20kg<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Interim Week 4 of 4 Monday 12\/30\/2024 Strength Front Squat &nbsp;Build to a heavy single then drop weight by 30% and perform an AM&#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 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