{"id":1939,"date":"2025-01-05T12:00:00","date_gmt":"2025-01-05T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1939"},"modified":"2025-01-05T12:00:00","modified_gmt":"2025-01-05T12:00:00","slug":"weekly-programming-147","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-147\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-week-1-of-6\">Week # 1 of 6<\/h2>\n\n\n\n<p><strong>Monday 1\/6\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Deadlift<\/p>\n\n\n\n<p>Build to a heavy set of 5 then perform an AMRAP with 80% of that weight<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>5-10-15-20<\/p>\n\n\n\n<p>Power Snatch (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n<p>Toes to Bar<\/p>\n\n\n\n<p>Box Step Up\/side<em>\u00a0<\/em><\/p>\n\n\n\n<p><strong>Tuesday 1\/7\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Strict Press<\/p>\n\n\n\n<p>Build to a heavy set of 5 then perform an AMRAP push press with that same weight<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time<\/p>\n\n\n\n<p>30 Back Squat (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>30 Bar Facing Burpees Over Bar<\/p>\n\n\n\n<p>30 Calorie Row<\/p>\n\n\n\n<p><strong>Wednesday 1\/8\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>A. 18&#8242; AMRAP of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12m Sled Push @ 4\/6 plates<\/li>\n\n\n\n<li>12 Row Calories<\/li>\n\n\n\n<li>12 Burpees<\/li>\n\n\n\n<li>12 Overhead Reverse Lunge @ 12\/16kg<\/li>\n<\/ul>\n\n\n\n<p>B. 18&#8242; AMRAP of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12 Wall Balls @ 14\/20lb<\/li>\n\n\n\n<li>12 Double Dumbbell Deadlifts @ 2x16kg\/2x24kg<\/li>\n\n\n\n<li>12 Ski Calories<\/li>\n\n\n\n<li>12 Barbell Sit-ups<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Thursday 1\/9\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Hang Squat Clean, 3 sets of 3 w\/ pause in bottom of each squat, building<\/p>\n\n\n\n<p>A2. Gorilla Row, 3 sets of 8-10\/side, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>12 minute AMRAP<\/p>\n\n\n\n<p>4 Strict Pull Up (Rx+ Strict Chest to Bar)<\/p>\n\n\n\n<p>6 Goblet Squat (24\/16, Rx+ 32\/24)<\/p>\n\n\n\n<p>24 Double Under<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Friday 1\/10\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Back Rack Reverse Lunge, 3 sets of 5\/side, building<\/p>\n\n\n\n<p>A2. Push Up, 3 sets of 2 RIR (Rx+ Dumbbell Deficit, Rx++ Feet Elevated on 30 inch box, hands on parallettes, 1 and 1\/4 reps)<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>5 Rounds<\/p>\n\n\n\n<p>2:00 AMRAP<\/p>\n\n\n\n<p>10 Deadlifts (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n<p>5 Shoulder to Overhead<\/p>\n\n\n\n<p>Calorie Row remaining time<\/p>\n\n\n\n<p>1 minute REST<\/p>\n\n\n\n<p><strong>Saturday 1\/11\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>3RFT:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30m Sled Push\/Pull @ 3\/5 plates<\/li>\n\n\n\n<li>30 Burpee Broad Jump<\/li>\n\n\n\n<li>30 Ski Calories<\/li>\n\n\n\n<li>30 Wall Balls @ 14\/20lb<\/li>\n\n\n\n<li>30 Bench Pulls @ 2&#215;12\/2x16kg<\/li>\n\n\n\n<li>500m Run<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 1 of 6 Monday 1\/6\/2024 Strength Deadlift Build to a heavy set of 5 then perform an AMRAP with 80% of that weight Conditioni&#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-1939","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\/1939","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=1939"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1939\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1939"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1939"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1939"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}